Chickpeas vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between chickpeas and buckwheat?

Chickpeas are richer than buckwheat in folate, manganese, iron, copper, fiber, phosphorus, zinc, vitamin B1, and potassium.
Chickpeas' daily need coverage for folate is 40% more.
Chickpeas have 7 times more calcium than buckwheat. While chickpeas have 49mg of calcium, buckwheat has only 7mg.
The glycemic index of chickpeas is lower.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked types in this article.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Chickpeas

Buckwheat

Contains more CalciumCalcium	+600%
Contains more PotassiumPotassium	+230.7%
Contains more IronIron	+261.3%
Contains more CopperCopper	+141.1%
Contains more ZincZinc	+150.8%
Contains more PhosphorusPhosphorus	+140%
Contains more ManganeseManganese	+155.6%
Contains more SeleniumSelenium	+68.2%

Contains less SodiumSodium

-42.9%

~equal in Magnesium ~51mg

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.

Chickpeas

Buckwheat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+288.9%
Contains more Vitamin B1Vitamin B1	+190%
Contains more Vitamin B2Vitamin B2	+61.5%
Contains more Vitamin B6Vitamin B6	+80.5%
Contains more Vitamin KVitamin K	+110.5%
Contains more FolateFolate	+1128.6%

Contains more Vitamin B3Vitamin B3	+78.7%
Contains more Vitamin B5Vitamin B5	+25.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	172µg	14µg	40%
Manganese	1.03mg	0.403mg	27%
Iron	2.89mg	0.8mg	26%
Copper	0.352mg	0.146mg	23%
Fiber	7.6g	2.7g	20%
Phosphorus	168mg	70mg	14%
Protein	8.86g	3.38g	11%
Zinc	1.53mg	0.61mg	8%
Potassium	291mg	88mg	6%
Vitamin B1	0.116mg	0.04mg	6%
Polyunsaturated fat	1.156g	0.188g	6%
Vitamin B6	0.139mg	0.077mg	5%
Calories	164kcal	92kcal	4%
Calcium	49mg	7mg	4%
Choline	42.8mg	20.1mg	4%
Fats	2.59g	0.62g	3%
Selenium	3.7µg	2.2µg	3%
Vitamin B3	0.526mg	0.94mg	3%
Carbs	27.42g	19.94g	2%
Vitamin E	0.35mg	0.09mg	2%
Vitamin B2	0.063mg	0.039mg	2%
Vitamin K	4µg	1.9µg	2%
Vitamin C	1.3mg	0mg	1%
Magnesium	48mg	51mg	1%
Vitamin B5	0.286mg	0.359mg	1%
Saturated fat	0.269g	0.134g	1%
Monounsaturated fat	0.583g	0.188g	1%
Protein per 100 calories	5.4g	3.7g	N/A
Calories per 10 g protein	185kcal	272kcal	N/A
Weight per 100 calories	61g	109g	N/A
Unsaturated / Saturated Fat ratio	6.5	2.8	N/A
Net carbs	19.82g	17.24g	N/A
Sugar	4.8g	0.9g	N/A
Sodium	7mg	4mg	0%
Vitamin A	1µg	0µg	0%
Tryptophan	0.085mg	0.049mg	0%
Threonine	0.329mg	0.129mg	0%
Isoleucine	0.38mg	0.127mg	0%
Leucine	0.631mg	0.212mg	0%
Lysine	0.593mg	0.172mg	0%
Methionine	0.116mg	0.044mg	0%
Phenylalanine	0.475mg	0.133mg	0%
Valine	0.372mg	0.173mg	0%
Histidine	0.244mg	0.079mg	0%
Fructose		0.1g	0%