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.
Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated Fat | -60.4% |
| Contains more Mono. FatMonounsaturated Fat | +193.8% |
~equal in
Polyunsaturated fat
~0.188g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 116kcal | 92kcal |
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| Protein | 9.02g | 3.38g |
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| Fats | 0.38g | 0.62g |
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| Vitamin C | 1.5mg | 0mg |
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| Net carbs | 12.23g | 17.24g |
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| Carbs | 20.13g | 19.94g |
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| Magnesium | 36mg | 51mg |
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| Calcium | 19mg | 7mg |
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| Potassium | 369mg | 88mg |
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| Iron | 3.33mg | 0.8mg |
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| Sugar | 1.8g | 0.9g |
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| Fiber | 7.9g | 2.7g |
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| Copper | 0.251mg | 0.146mg |
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| Zinc | 1.27mg | 0.61mg |
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| Phosphorus | 180mg | 70mg |
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| Sodium | 2mg | 4mg |
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| Vitamin A | 8IU | 0IU |
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| Vitamin E | 0.11mg | 0.09mg |
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| Manganese | 0.494mg | 0.403mg |
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| Selenium | 2.8µg | 2.2µg |
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| Vitamin B1 | 0.169mg | 0.04mg |
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| Vitamin B2 | 0.073mg | 0.039mg |
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| Vitamin B3 | 1.06mg | 0.94mg |
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| Vitamin B5 | 0.638mg | 0.359mg |
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| Vitamin B6 | 0.178mg | 0.077mg |
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| Vitamin K | 1.7µg | 1.9µg |
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| Folate | 181µg | 14µg |
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| Choline | 32.7mg | 20.1mg |
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| Saturated Fat | 0.053g | 0.134g |
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| Monounsaturated Fat | 0.064g | 0.188g |
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| Polyunsaturated fat | 0.175g | 0.188g |
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| Tryptophan | 0.081mg | 0.049mg |
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| Threonine | 0.323mg | 0.129mg |
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| Isoleucine | 0.39mg | 0.127mg |
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| Leucine | 0.654mg | 0.212mg |
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| Lysine | 0.63mg | 0.172mg |
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| Methionine | 0.077mg | 0.044mg |
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| Phenylalanine | 0.445mg | 0.133mg |
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| Valine | 0.448mg | 0.173mg |
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| Histidine | 0.254mg | 0.079mg |
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| Fructose | 0.1g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
25%
8%
Minerals Daily Need Coverage Score
46%
24%
Comparison summary
Which food contains less Sodium?
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lentil is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 22)
Which food is cheaper?
Lentil is cheaper (difference - $1.3)
Which food is richer in minerals?
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 0.9g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)