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  6. Lentil vs. Buckwheat

Lentil vs. Buckwheat — In-Depth Nutrition Comparison

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Significant differences between lentil and buckwheat

  • Lentil is richer than buckwheat in folate, iron, fiber, phosphorus, copper, vitamin B1, potassium, vitamin B6, zinc, and vitamin B5.
  • Lentil covers your daily folate needs 42% more than buckwheat.
  • Lentil has 4 times more vitamin B1 than buckwheat. Lentil has 0.169mg of vitamin B1, while buckwheat has 0.04mg.
  • Buckwheat has a higher glycemic index (51) than lentil (29).

Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked.

Infographic

Lentil 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
Lentil
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 +171.4%
Contains more PotassiumPotassium +319.3%
Contains more IronIron +316.3%
Contains more CopperCopper +71.9%
Contains more ZincZinc +108.2%
Contains more PhosphorusPhosphorus +157.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +22.6%
Contains more SeleniumSelenium +27.3%
Contains more MagnesiumMagnesium +41.7%

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
Lentil
9
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 EVitamin E +22.2%
Contains more Vitamin B1Vitamin B1 +322.5%
Contains more Vitamin B2Vitamin B2 +87.2%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin B5Vitamin B5 +77.7%
Contains more Vitamin B6Vitamin B6 +131.2%
Contains more FolateFolate +1192.9%
Contains more CholineCholine +62.7%
Contains more Vitamin KVitamin K +11.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Buckwheat DV% diff.
Folate 181µg 14µg 42%
Iron 3.33mg 0.8mg 32%
Fiber 7.9g 2.7g 21%
Phosphorus 180mg 70mg 16%
Copper 0.251mg 0.146mg 12%
Vitamin B1 0.169mg 0.04mg 11%
Protein 9.02g 3.38g 11%
Potassium 369mg 88mg 8%
Vitamin B6 0.178mg 0.077mg 8%
Vitamin B5 0.638mg 0.359mg 6%
Zinc 1.27mg 0.61mg 6%
Manganese 0.494mg 0.403mg 4%
Magnesium 36mg 51mg 4%
Vitamin B2 0.073mg 0.039mg 3%
Vitamin C 1.5mg 0mg 2%
Choline 32.7mg 20.1mg 2%
Vitamin B3 1.06mg 0.94mg 1%
Calories 116kcal 92kcal 1%
Selenium 2.8µg 2.2µg 1%
Calcium 19mg 7mg 1%
Fats 0.38g 0.62g 0%
Carbs 20.13g 19.94g 0%
Net carbs 12.23g 17.24g N/A
Sugar 1.8g 0.9g N/A
Sodium 2mg 4mg 0%
Vitamin E 0.11mg 0.09mg 0%
Vitamin K 1.7µg 1.9µg 0%
Saturated fat 0.053g 0.134g 0%
Monounsaturated fat 0.064g 0.188g 0%
Polyunsaturated fat 0.175g 0.188g 0%
Tryptophan 0.081mg 0.049mg 0%
Threonine 0.323mg 0.129mg 0%
Isoleucine 0.39mg 0.127mg 0%
Leucine 0.654mg 0.212mg 0%
Lysine 0.63mg 0.172mg 0%
Methionine 0.077mg 0.044mg 0%
Phenylalanine 0.445mg 0.133mg 0%
Valine 0.448mg 0.173mg 0%
Histidine 0.254mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +166.9%
Contains more OtherOther +93%
Contains more FatsFats +63.2%
~equal in Carbs ~19.94g
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 less Sat. FatSaturated fat -60.4%
Contains more Mono. FatMonounsaturated fat +193.8%
~equal in Polyunsaturated fat ~0.188g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.