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  6. Lentil soup vs. Buckwheat

Lentil soup vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between Lentil soup and Buckwheat?

  • Buckwheat is richer than Lentil soup in Manganese, Magnesium, and Copper.
  • Lentil soup's daily need coverage for Sodium is 23% more.
  • Lentil soup has 2 times more Potassium than Buckwheat. While Lentil soup has 144mg of Potassium, Buckwheat has only 88mg.
  • The amount of Sodium in Buckwheat is lower.

We used Soup, lentil with ham, canned, ready-to-serve and Buckwheat groats, roasted, cooked types in this article.

Infographic

Lentil soup 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.
Lentil soup
Lentil soup
4
:
6
Buckwheat
Buckwheat
Contains more Calcium +142.9%
Contains more Iron +33.8%
Contains more Potassium +63.6%
Contains more Magnesium +466.7%
Contains less Sodium -99.2%
Contains more Zinc +103.3%
Contains more Copper +108.6%
Contains more Manganese +235.8%
Contains more Selenium +633.3%
Equal in Phosphorus - 70
Lentil soup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 7% 32% 13% 70% 9% 24% 16% 2%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +142.9%
Contains more Iron +33.8%
Contains more Potassium +63.6%
Contains more Magnesium +466.7%
Contains less Sodium -99.2%
Contains more Zinc +103.3%
Contains more Copper +108.6%
Contains more Manganese +235.8%
Contains more Selenium +633.3%
Equal in Phosphorus - 70

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.
Lentil soup
Lentil soup
7
:
5
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +16.9%
Contains more Folate +42.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +72.5%
Contains more Vitamin B5 +156.4%
Lentil soup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 6% 18% 11% 11% 9% 21% 15% 15% 0%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +16.9%
Contains more Folate +42.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +72.5%
Contains more Vitamin B5 +156.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil soup
Lentil soup
4
:
1
Buckwheat
Buckwheat
Contains more Protein +10.7%
Contains more Fats +80.6%
Contains more Water +13.4%
Contains more Other +186%
Contains more Carbs +144.4%
Equal in Protein - 3.38
Lentil soup
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Buckwheat
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 Protein +10.7%
Contains more Fats +80.6%
Contains more Water +13.4%
Contains more Other +186%
Contains more Carbs +144.4%
Equal in Protein - 3.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil soup
Lentil soup
1
:
2
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +176.6%
Contains less Saturated Fat -70.2%
Contains more Polyunsaturated fat +44.6%
Lentil soup
41% 47% 12%
Saturated Fat: 0.45 g
Monounsaturated Fat: 0.52 g
Polyunsaturated fat: 0.13 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +176.6%
Contains less Saturated Fat -70.2%
Contains more Polyunsaturated fat +44.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil soup Buckwheat Opinion
Net carbs 8.16g 17.24g Buckwheat
Protein 3.74g 3.38g Lentil soup
Fats 1.12g 0.62g Lentil soup
Carbs 8.16g 19.94g Buckwheat
Calories 56kcal 92kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g Lentil soup
Fiber 2.7g Buckwheat
Calcium 17mg 7mg Lentil soup
Iron 1.07mg 0.8mg Lentil soup
Magnesium 9mg 51mg Buckwheat
Phosphorus 74mg 70mg Lentil soup
Potassium 144mg 88mg Lentil soup
Sodium 532mg 4mg Buckwheat
Zinc 0.3mg 0.61mg Buckwheat
Copper 0.07mg 0.146mg Buckwheat
Manganese 0.12mg 0.403mg Buckwheat
Selenium 0.3µg 2.2µg Buckwheat
Vitamin A 145IU 0IU Lentil soup
Vitamin A RAE 7µg 0µg Lentil soup
Vitamin E 0.09mg Buckwheat
Vitamin C 1.7mg 0mg Lentil soup
Vitamin B1 0.07mg 0.04mg Lentil soup
Vitamin B2 0.045mg 0.039mg Lentil soup
Vitamin B3 0.545mg 0.94mg Buckwheat
Vitamin B5 0.14mg 0.359mg Buckwheat
Vitamin B6 0.09mg 0.077mg Lentil soup
Folate 20µg 14µg Lentil soup
Vitamin B12 0.12µg 0µg Lentil soup
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Cholesterol 3mg 0mg Buckwheat
Saturated Fat 0.45g 0.134g Buckwheat
Monounsaturated Fat 0.52g 0.188g Lentil soup
Polyunsaturated fat 0.13g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Lentil soup
8%
Buckwheat
Minerals Daily Need Coverage Score
21%
Lentil soup
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Lentil soup
Lentil soup is lower in glycemic index (difference - 7)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $2.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 528mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.316g)
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.
Which food is richer in vitamins?
?
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

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.