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Chickpea vs Buckwheat - In-Depth Nutrition Comparison

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The main differences between Chickpea and Buckwheat

  • Chickpea is richer in Manganese, Folate, Vitamin B1, Iron, and Vitamin B6, yet Buckwheat is richer in Copper, Magnesium, Vitamin B3, Vitamin B2, and Selenium.
  • Daily need coverage for Manganese from Chickpea is 870% higher.
  • Chickpea contains 19 times more Folate than Buckwheat. Chickpea contains 557µg of Folate, while Buckwheat contains 30µg.

Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Buckwheat.

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Chickpea vs Buckwheat infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +95.9%
Contains more Calcium +216.7%
Contains more Potassium +56.1%
Contains more Zinc +15%
Contains more Magnesium +192.4%
Contains more Copper +67.7%
Contains more Phosphorus +37.7%
Contains less Sodium -95.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +95.9%
Contains more Calcium +216.7%
Contains more Potassium +56.1%
Contains more Zinc +15%
Contains more Magnesium +192.4%
Contains more Copper +67.7%
Contains more Phosphorus +37.7%
Contains less Sodium -95.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +372.3%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +154.8%
Contains more Folate +1756.7%
Contains more Vitamin B2 +100.5%
Contains more Vitamin B3 +355.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 5% 17% 0% 120% 49% 29% 96% 124% 0% 23% 418%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +372.3%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +154.8%
Contains more Folate +1756.7%
Contains more Vitamin B2 +100.5%
Contains more Vitamin B3 +355.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
74
Chickpea
33
Buckwheat
Mineral Summary Score
88
Chickpea
109
Buckwheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
123%
Chickpea
80%
Buckwheat
Carbohydrates
63%
Chickpea
72%
Buckwheat
Fats
28%
Chickpea
16%
Buckwheat

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chickpea Buckwheat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 0.138g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 18)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $1.6)
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 23mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Chickpea Buckwheat Opinion
Calories 378 343 Chickpea
Protein 20.47 13.25 Chickpea
Fats 6.04 3.4 Chickpea
Vitamin C 4 0 Chickpea
Carbs 62.95 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.31 2.2 Chickpea
Calcium 57 18 Chickpea
Potassium 718 460 Chickpea
Magnesium 79 231 Buckwheat
Sugar 10.7 Buckwheat
Fiber 12.2 10 Chickpea
Copper 0.656 1.1 Buckwheat
Zinc 2.76 2.4 Chickpea
Starch
Phosphorus 252 347 Buckwheat
Sodium 24 1 Buckwheat
Vitamin A 67 0 Chickpea
Vitamin E 0.82 Chickpea
Vitamin D 0 0
Vitamin B1 0.477 0.101 Chickpea
Vitamin B2 0.212 0.425 Buckwheat
Vitamin B3 1.541 7.02 Buckwheat
Vitamin B5 1.588 1.233 Chickpea
Vitamin B6 0.535 0.21 Chickpea
Vitamin B12 0 0
Vitamin K 9 Chickpea
Folate 557 30 Chickpea
Trans Fat 0 Buckwheat
Saturated Fat 0.603 0.741 Chickpea
Monounsaturated Fat 1.377 1.04 Chickpea
Polyunsaturated fat 2.731 1.039 Chickpea
Tryptophan 0.2 0.192 Chickpea
Threonine 0.766 0.506 Chickpea
Isoleucine 0.882 0.498 Chickpea
Leucine 1.465 0.832 Chickpea
Lysine 1.377 0.672 Chickpea
Methionine 0.27 0.172 Chickpea
Phenylalanine 1.103 0.52 Chickpea
Valine 0.865 0.678 Chickpea
Histidine 0.566 0.309 Chickpea
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.