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  6. Chickpeas vs. Buckwheat

Chickpeas vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between Chickpeas and Buckwheat?

  • Chickpeas is richer than Buckwheat in Folate, Manganese, Iron, Copper, Fiber, Phosphorus, Zinc, Vitamin B1, and Potassium.
  • Chickpeas's daily need coverage for Folate is 40% more.
  • Chickpeas has 7 times more Calcium than Buckwheat. While Chickpeas has 49mg of Calcium, Buckwheat has only 7mg.

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

Infographic

Chickpeas 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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
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 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.
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 4.3% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
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 +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 CholineCholine +112.9%
Contains more Vitamin B3Vitamin B3 +78.7%
Contains more Vitamin B5Vitamin B5 +25.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 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 +162.1%
Contains more FatsFats +317.7%
Contains more CarbsCarbs +37.5%
Contains more OtherOther +114%
Contains more WaterWater +25.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated Fat: Sat. Fat 0.269 g
Monounsaturated Fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 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 +210.1%
Contains more Poly. FatPolyunsaturated fat +514.9%
Contains less Sat. FatSaturated Fat -50.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas Buckwheat
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpeas Buckwheat Opinion
Calories 164kcal 92kcal Chickpeas
Protein 8.86g 3.38g Chickpeas
Fats 2.59g 0.62g Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Net carbs 19.82g 17.24g Chickpeas
Carbs 27.42g 19.94g Chickpeas
Magnesium 48mg 51mg Buckwheat
Calcium 49mg 7mg Chickpeas
Potassium 291mg 88mg Chickpeas
Iron 2.89mg 0.8mg Chickpeas
Sugar 4.8g 0.9g Buckwheat
Fiber 7.6g 2.7g Chickpeas
Copper 0.352mg 0.146mg Chickpeas
Zinc 1.53mg 0.61mg Chickpeas
Phosphorus 168mg 70mg Chickpeas
Sodium 7mg 4mg Buckwheat
Vitamin A 27IU 0IU Chickpeas
Vitamin A 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.09mg Chickpeas
Manganese 1.03mg 0.403mg Chickpeas
Selenium 3.7µg 2.2µg Chickpeas
Vitamin B1 0.116mg 0.04mg Chickpeas
Vitamin B2 0.063mg 0.039mg Chickpeas
Vitamin B3 0.526mg 0.94mg Buckwheat
Vitamin B5 0.286mg 0.359mg Buckwheat
Vitamin B6 0.139mg 0.077mg Chickpeas
Vitamin K 4µg 1.9µg Chickpeas
Folate 172µg 14µg Chickpeas
Choline 42.8mg 20.1mg Chickpeas
Saturated Fat 0.269g 0.134g Buckwheat
Monounsaturated Fat 0.583g 0.188g Chickpeas
Polyunsaturated fat 1.156g 0.188g Chickpeas
Tryptophan 0.085mg 0.049mg Chickpeas
Threonine 0.329mg 0.129mg Chickpeas
Isoleucine 0.38mg 0.127mg Chickpeas
Leucine 0.631mg 0.212mg Chickpeas
Lysine 0.593mg 0.172mg Chickpeas
Methionine 0.116mg 0.044mg Chickpeas
Phenylalanine 0.475mg 0.133mg Chickpeas
Valine 0.372mg 0.173mg Chickpeas
Histidine 0.244mg 0.079mg Chickpeas
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Chickpeas
8%
Buckwheat
Minerals Daily Need Coverage Score
57%
Chickpeas
24%
Buckwheat

Comparison summary

Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 15)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $1.4)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.135g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.