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Lentil vs Buckwheat - In-Depth Nutrition Comparison

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How are Lentil and Buckwheat different?

  • Lentil is richer in Folate, and Iron, while Buckwheat is higher in Copper, Magnesium, Vitamin B3, Manganese, Vitamin B2, Phosphorus, Vitamin B5, and Zinc.
  • Buckwheat covers your daily need of Copper 94% more than Lentil.
  • Lentil contains 6 times more Folate than Buckwheat. Lentil contains 181µg of Folate, while Buckwheat contains 30µg.

Lentils, mature seeds, cooked, boiled, without salt and Buckwheat types were used in this article.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +51.4%
Contains more Magnesium +541.7%
Contains more Phosphorus +92.8%
Contains more Potassium +24.7%
Contains less Sodium -50%
Contains more Zinc +89%
Contains more Copper +338.2%
Equal in Calcium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Iron +51.4%
Contains more Magnesium +541.7%
Contains more Phosphorus +92.8%
Contains more Potassium +24.7%
Contains less Sodium -50%
Contains more Zinc +89%
Contains more Copper +338.2%
Equal in Calcium - 18

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
Lentil
6
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.3%
Contains more Folate +503.3%
Contains more Vitamin B2 +482.2%
Contains more Vitamin B3 +562.3%
Contains more Vitamin B5 +93.3%
Contains more Vitamin B6 +18%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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 +67.3%
Contains more Folate +503.3%
Contains more Vitamin B2 +482.2%
Contains more Vitamin B3 +562.3%
Contains more Vitamin B5 +93.3%
Contains more Vitamin B6 +18%

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.
Lentil Buckwheat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil Buckwheat Opinion
Net carbs 12.23g 61.5g Buckwheat
Protein 9.02g 13.25g Buckwheat
Fats 0.38g 3.4g Buckwheat
Carbs 20.13g 71.5g Buckwheat
Calories 116kcal 343kcal Buckwheat
Starch g g
Fructose g g
Sugar 1.8g g Buckwheat
Fiber 7.9g 10g Buckwheat
Calcium 19mg 18mg Lentil
Iron 3.33mg 2.2mg Lentil
Magnesium 36mg 231mg Buckwheat
Phosphorus 180mg 347mg Buckwheat
Potassium 369mg 460mg Buckwheat
Sodium 2mg 1mg Buckwheat
Zinc 1.27mg 2.4mg Buckwheat
Copper 0.251mg 1.1mg Buckwheat
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.101mg Lentil
Vitamin B2 0.073mg 0.425mg Buckwheat
Vitamin B3 1.06mg 7.02mg Buckwheat
Vitamin B5 0.638mg 1.233mg Buckwheat
Vitamin B6 0.178mg 0.21mg Buckwheat
Folate 181µg 30µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.7µg µg Lentil
Tryptophan 0.081mg 0.192mg Buckwheat
Threonine 0.323mg 0.506mg Buckwheat
Isoleucine 0.39mg 0.498mg Buckwheat
Leucine 0.654mg 0.832mg Buckwheat
Lysine 0.63mg 0.672mg Buckwheat
Methionine 0.077mg 0.172mg Buckwheat
Phenylalanine 0.445mg 0.52mg Buckwheat
Valine 0.448mg 0.678mg Buckwheat
Histidine 0.254mg 0.309mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat 0g g Buckwheat
Saturated Fat 0.053g 0.741g Lentil
Monounsaturated Fat 0.064g 1.04g Buckwheat
Polyunsaturated fat 0.175g 1.039g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil 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
26
Lentil
33
Buckwheat
Mineral Summary Score
48
Lentil
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
54%
Lentil
80%
Buckwheat
Carbohydrates
20%
Lentil
72%
Buckwheat
Fats
2%
Lentil
16%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.688g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 25)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.5)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
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.
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

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. 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/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.