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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.

Infographic

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 Calcium +216.7%
Contains more Iron +95.9%
Contains more Potassium +56.1%
Contains more Zinc +15%
Contains more Magnesium +192.4%
Contains more Phosphorus +37.7%
Contains less Sodium -95.8%
Contains more Copper +67.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +216.7%
Contains more Iron +95.9%
Contains more Potassium +56.1%
Contains more Zinc +15%
Contains more Magnesium +192.4%
Contains more Phosphorus +37.7%
Contains less Sodium -95.8%
Contains more Copper +67.7%

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 A +∞%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%

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

All nutrients comparison - raw data values

Nutrient Chickpea Buckwheat Opinion
Net carbs 50.75g 61.5g Buckwheat
Protein 20.47g 13.25g Chickpea
Fats 6.04g 3.4g Chickpea
Carbs 62.95g 71.5g Buckwheat
Calories 378kcal 343kcal Chickpea
Starch g g
Fructose g g
Sugar 10.7g g Buckwheat
Fiber 12.2g 10g Chickpea
Calcium 57mg 18mg Chickpea
Iron 4.31mg 2.2mg Chickpea
Magnesium 79mg 231mg Buckwheat
Phosphorus 252mg 347mg Buckwheat
Potassium 718mg 460mg Chickpea
Sodium 24mg 1mg Buckwheat
Zinc 2.76mg 2.4mg Chickpea
Copper 0.656mg 1.1mg Buckwheat
Vitamin A 67IU 0IU Chickpea
Vitamin E 0.82mg mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.101mg Chickpea
Vitamin B2 0.212mg 0.425mg Buckwheat
Vitamin B3 1.541mg 7.02mg Buckwheat
Vitamin B5 1.588mg 1.233mg Chickpea
Vitamin B6 0.535mg 0.21mg Chickpea
Folate 557µg 30µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg µg Chickpea
Tryptophan 0.2mg 0.192mg Chickpea
Threonine 0.766mg 0.506mg Chickpea
Isoleucine 0.882mg 0.498mg Chickpea
Leucine 1.465mg 0.832mg Chickpea
Lysine 1.377mg 0.672mg Chickpea
Methionine 0.27mg 0.172mg Chickpea
Phenylalanine 1.103mg 0.52mg Chickpea
Valine 0.865mg 0.678mg Chickpea
Histidine 0.566mg 0.309mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g g Buckwheat
Saturated Fat 0.603g 0.741g Chickpea
Monounsaturated Fat 1.377g 1.04g Chickpea
Polyunsaturated fat 2.731g 1.039g Chickpea

Which food is preferable for your diet?

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

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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

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.

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.