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  6. Chickpea raw vs. Buckwheat

Chickpea raw vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between chickpea raw and buckwheat?

  • Buckwheat has less manganese, folate, copper, iron, fiber, vitamin B1, vitamin B6, phosphorus, vitamin B5, and zinc than chickpea raw.
  • Chickpea raw's daily need coverage for manganese is 909% higher.
  • Chickpea raw has 40 times more folate than buckwheat. Chickpea raw has 557µg of folate, while buckwheat has 14µg.
  • Chickpea raw has a lower glycemic index than buckwheat.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Chickpea raw vs Buckwheat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +54.9%
Contains more CalciumCalcium +714.3%
Contains more PotassiumPotassium +715.9%
Contains more IronIron +438.8%
Contains more CopperCopper +349.3%
Contains more ZincZinc +352.5%
Contains more PhosphorusPhosphorus +260%
Contains more ManganeseManganese +5186.8%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +811.1%
Contains more Vitamin B1Vitamin B1 +1092.5%
Contains more Vitamin B2Vitamin B2 +443.6%
Contains more Vitamin B3Vitamin B3 +63.9%
Contains more Vitamin B5Vitamin B5 +342.3%
Contains more Vitamin B6Vitamin B6 +594.8%
Contains more Vitamin KVitamin K +373.7%
Contains more FolateFolate +3878.6%
Contains more CholineCholine +394%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Buckwheat DV% diff.
Manganese 21.306mg 0.403mg 909%
Folate 557µg 14µg 136%
Copper 0.656mg 0.146mg 57%
Iron 4.31mg 0.8mg 44%
Fiber 12.2g 2.7g 38%
Vitamin B1 0.477mg 0.04mg 36%
Vitamin B6 0.535mg 0.077mg 35%
Protein 20.47g 3.38g 34%
Phosphorus 252mg 70mg 26%
Vitamin B5 1.588mg 0.359mg 25%
Zinc 2.76mg 0.61mg 20%
Potassium 718mg 88mg 19%
Polyunsaturated fat 2.731g 0.188g 17%
Choline 99.3mg 20.1mg 14%
Calories 378kcal 92kcal 14%
Carbs 62.95g 19.94g 14%
Vitamin B2 0.212mg 0.039mg 13%
Fats 6.04g 0.62g 8%
Magnesium 79mg 51mg 7%
Vitamin K 9µg 1.9µg 6%
Vitamin E 0.82mg 0.09mg 5%
Calcium 57mg 7mg 5%
Vitamin C 4mg 0mg 4%
Selenium 0µg 2.2µg 4%
Vitamin B3 1.541mg 0.94mg 4%
Monounsaturated fat 1.377g 0.188g 3%
Saturated fat 0.603g 0.134g 2%
Sodium 24mg 4mg 1%
Net carbs 50.75g 17.24g N/A
Sugar 10.7g 0.9g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.2mg 0.049mg 0%
Threonine 0.766mg 0.129mg 0%
Isoleucine 0.882mg 0.127mg 0%
Leucine 1.465mg 0.212mg 0%
Lysine 1.377mg 0.172mg 0%
Methionine 0.27mg 0.044mg 0%
Phenylalanine 1.103mg 0.133mg 0%
Valine 0.865mg 0.173mg 0%
Histidine 0.566mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +505.6%
Contains more FatsFats +874.2%
Contains more CarbsCarbs +215.7%
Contains more OtherOther +565.1%
Contains more WaterWater +884.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +632.4%
Contains more Poly. FatPolyunsaturated fat +1352.7%
Contains less Sat. FatSaturated fat -77.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.