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Pigeon pea vs Buckwheat - In-Depth Nutrition Comparison

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Differences between Pigeon pea and Buckwheat

  • Pigeon pea is higher than Buckwheat in Folate, Copper, Manganese, Iron, Vitamin B1, Fiber, Phosphorus, Potassium, Magnesium, and Zinc.
  • Pigeon pea's daily need coverage for Folate is 111% higher.
  • Pigeon pea has 16 times more Vitamin B1 than Buckwheat. While Pigeon pea has 0.643mg of Vitamin B1, Buckwheat has only 0.04mg.

The food types used in this comparison are Pigeon peas (red gram), mature seeds, raw and Buckwheat groats, roasted, cooked.

Infographic

Pigeon pea vs Buckwheat infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pigeon pea
Pigeon pea
7
:
1
Buckwheat
Buckwheat
Contains more Calcium +1757.1%
Contains more Iron +553.8%
Contains more Magnesium +258.8%
Contains more Phosphorus +424.3%
Contains more Potassium +1481.8%
Contains more Zinc +352.5%
Contains more Copper +624%
Contains less Sodium -76.5%
Pigeon pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 197% 131% 158% 123% 3% 76% 353%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +1757.1%
Contains more Iron +553.8%
Contains more Magnesium +258.8%
Contains more Phosphorus +424.3%
Contains more Potassium +1481.8%
Contains more Zinc +352.5%
Contains more Copper +624%
Contains less Sodium -76.5%

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
Pigeon pea
Pigeon pea
7
:
2
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1507.5%
Contains more Vitamin B2 +379.5%
Contains more Vitamin B3 +215.4%
Contains more Vitamin B5 +252.6%
Contains more Vitamin B6 +267.5%
Contains more Folate +3157.1%
Pigeon pea
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 0% 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 B1 +1507.5%
Contains more Vitamin B2 +379.5%
Contains more Vitamin B3 +215.4%
Contains more Vitamin B5 +252.6%
Contains more Vitamin B6 +267.5%
Contains more Folate +3157.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pigeon pea
Pigeon pea
4
:
1
Buckwheat
Buckwheat
Contains more Protein +542%
Contains more Fats +140.3%
Contains more Carbs +214.8%
Contains more Other +700%
Contains more Water +614.2%
Pigeon pea
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 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 +542%
Contains more Fats +140.3%
Contains more Carbs +214.8%
Contains more Other +700%
Contains more Water +614.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pigeon pea
Pigeon pea
1
:
2
Buckwheat
Buckwheat
Contains more Polyunsaturated fat +333%
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +1466.7%
Pigeon pea
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Polyunsaturated fat +333%
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +1466.7%

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

All nutrients comparison - raw data values

Nutrient Pigeon pea Buckwheat Opinion
Net carbs 47.78g 17.24g Pigeon pea
Protein 21.7g 3.38g Pigeon pea
Fats 1.49g 0.62g Pigeon pea
Carbs 62.78g 19.94g Pigeon pea
Calories 343kcal 92kcal Pigeon pea
Fructose 0.1g Buckwheat
Sugar 0.9g Pigeon pea
Fiber 15g 2.7g Pigeon pea
Calcium 130mg 7mg Pigeon pea
Iron 5.23mg 0.8mg Pigeon pea
Magnesium 183mg 51mg Pigeon pea
Phosphorus 367mg 70mg Pigeon pea
Potassium 1392mg 88mg Pigeon pea
Sodium 17mg 4mg Buckwheat
Zinc 2.76mg 0.61mg Pigeon pea
Copper 1.057mg 0.146mg Pigeon pea
Vitamin A 28IU 0IU Pigeon pea
Vitamin A RAE 1µg 0µg Pigeon pea
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.643mg 0.04mg Pigeon pea
Vitamin B2 0.187mg 0.039mg Pigeon pea
Vitamin B3 2.965mg 0.94mg Pigeon pea
Vitamin B5 1.266mg 0.359mg Pigeon pea
Vitamin B6 0.283mg 0.077mg Pigeon pea
Folate 456µg 14µg Pigeon pea
Vitamin K 1.9µg Buckwheat
Tryptophan 0.212mg 0.049mg Pigeon pea
Threonine 0.767mg 0.129mg Pigeon pea
Isoleucine 0.785mg 0.127mg Pigeon pea
Leucine 1.549mg 0.212mg Pigeon pea
Lysine 1.521mg 0.172mg Pigeon pea
Methionine 0.243mg 0.044mg Pigeon pea
Phenylalanine 1.858mg 0.133mg Pigeon pea
Valine 0.937mg 0.173mg Pigeon pea
Histidine 0.774mg 0.079mg Pigeon pea
Saturated Fat 0.33g 0.134g Buckwheat
Monounsaturated Fat 0.012g 0.188g Buckwheat
Polyunsaturated fat 0.814g 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
62%
Pigeon pea
8%
Buckwheat
Minerals Daily Need Coverage Score
134%
Pigeon pea
22%
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 glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 23)
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 is richer in vitamins?
Pigeon pea
Pigeon pea is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.196g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.