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Pigeon pea vs. Buckwheat — In-Depth Nutrition Comparison

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Important differences between Pigeon pea and Buckwheat

  • Pigeon pea has more Folate, Fiber, Copper, Vitamin B1, Potassium, and Phosphorus than Buckwheat.
  • Pigeon pea's daily need coverage for Folate is 24% more.
  • Pigeon pea contains 6 times more Calcium than Buckwheat. Pigeon pea contains 43mg of Calcium, while Buckwheat contains 7mg.

The food varieties used in the comparison are Pigeon peas (red gram), mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked.

Infographic

Pigeon pea 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.
Contains more Calcium +514.3%
Contains more Iron +38.8%
Contains more Phosphorus +70%
Contains more Potassium +336.4%
Contains more Zinc +47.5%
Contains more Copper +84.2%
Contains more Manganese +24.3%
Contains more Selenium +31.8%
Contains more Magnesium +10.9%
Contains less Sodium -20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 42% 33% 51% 34% 1% 25% 90% 66% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +514.3%
Contains more Iron +38.8%
Contains more Phosphorus +70%
Contains more Potassium +336.4%
Contains more Zinc +47.5%
Contains more Copper +84.2%
Contains more Manganese +24.3%
Contains more Selenium +31.8%
Contains more Magnesium +10.9%
Contains less Sodium -20%

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 A +∞%
Contains more Vitamin B1 +265%
Contains more Vitamin B2 +51.3%
Contains more Folate +692.9%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B5 +12.5%
Contains more Vitamin B6 +54%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 37% 14% 15% 20% 12% 84% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 11% 5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +265%
Contains more Vitamin B2 +51.3%
Contains more Folate +692.9%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B5 +12.5%
Contains more Vitamin B6 +54%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +100%
Contains more Carbs +16.6%
Contains more Other +146.5%
Contains more Fats +63.2%
Contains more Water +10.3%
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 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 Protein +100%
Contains more Carbs +16.6%
Contains more Other +146.5%
Contains more Fats +63.2%
Contains more Water +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +6166.7%
Equal in Polyunsaturated fat - 0.188
29% 70%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.205 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +6166.7%
Equal in Polyunsaturated fat - 0.188

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pigeon pea Buckwheat Opinion
Net carbs 16.55g 17.24g Buckwheat
Protein 6.76g 3.38g Pigeon pea
Fats 0.38g 0.62g Buckwheat
Carbs 23.25g 19.94g Pigeon pea
Calories 121kcal 92kcal Pigeon pea
Fructose 0.1g Buckwheat
Sugar 0.9g Pigeon pea
Fiber 6.7g 2.7g Pigeon pea
Calcium 43mg 7mg Pigeon pea
Iron 1.11mg 0.8mg Pigeon pea
Magnesium 46mg 51mg Buckwheat
Phosphorus 119mg 70mg Pigeon pea
Potassium 384mg 88mg Pigeon pea
Sodium 5mg 4mg Buckwheat
Zinc 0.9mg 0.61mg Pigeon pea
Copper 0.269mg 0.146mg Pigeon pea
Manganese 0.501mg 0.403mg Pigeon pea
Selenium 2.9µg 2.2µg Pigeon pea
Vitamin A 3IU 0IU Pigeon pea
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.146mg 0.04mg Pigeon pea
Vitamin B2 0.059mg 0.039mg Pigeon pea
Vitamin B3 0.781mg 0.94mg Buckwheat
Vitamin B5 0.319mg 0.359mg Buckwheat
Vitamin B6 0.05mg 0.077mg Buckwheat
Folate 111µg 14µg Pigeon pea
Choline 20.1mg Buckwheat
Vitamin K 1.9µg Buckwheat
Tryptophan 0.066mg 0.049mg Pigeon pea
Threonine 0.239mg 0.129mg Pigeon pea
Isoleucine 0.245mg 0.127mg Pigeon pea
Leucine 0.483mg 0.212mg Pigeon pea
Lysine 0.474mg 0.172mg Pigeon pea
Methionine 0.076mg 0.044mg Pigeon pea
Phenylalanine 0.579mg 0.133mg Pigeon pea
Valine 0.292mg 0.173mg Pigeon pea
Histidine 0.241mg 0.079mg Pigeon pea
Saturated Fat 0.083g 0.134g Pigeon pea
Monounsaturated Fat 0.003g 0.188g Buckwheat
Polyunsaturated fat 0.205g 0.188g Pigeon pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea 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
14%
Pigeon pea
8%
Buckwheat
Minerals Daily Need Coverage Score
37%
Pigeon pea
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 29)
Which food is cheaper?
Pigeon pea
Pigeon pea is cheaper (difference - $1.4)
Which food is richer in minerals?
Pigeon pea
Pigeon pea is relatively richer in minerals
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 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. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172437/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.