• Home
  • Guides
  • Buckwheat flour vs Lentils: Difference & Similarities

Buckwheat flour vs Lentils: Difference & Similarities

This article explains the key similarities and differences between buckwheat flour and lentils, foods from the grains and legumes food groups. Read on to learn more about the buckwheat flour vs lentils comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on February 25, 2023.

Although buckwheat flour and lentils belong to different food groups, while buckwheat flour belong is a grain, and lentils belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares buckwheat flour and lentils, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how buckwheat flour and lentils compare specifically.

Buckwheat flour

Buckwheat flour (Fagopyrum esculentum) is made from ground buckwheat groats, which are the hulled seeds of the buckwheat plant. It has a nutty, earthy flavor and a dark color due to the presence of polyphenols.

Buckwheat flour is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also a good source of protein, antioxidants, and flavonoids, making it a valuable food for vegetarians and vegans.

Buckwheat flour is commonly used in baking, particularly in traditional dishes like soba noodles, crepes, and blinis. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Buckwheat flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Buckwheat flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin K.

Lentils

Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.

Buckwheat flour vs Lentils Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing buckwheat flour vs lentils.

This comparison will start by comparing the caloric value of buckwheat flour and lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Buckwheat flourLentils
Energy335 kcal352 kcal
Carbs70.6 g63.4 g
Sugar2.6 g2.03 g
Fiber10 g10.7 g
Protein12.6 g24.6 g
Fat3.1 g1.06 g
Saturated Fat0.677 g0.154 g

Buckwheat flour vs Lentils Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing buckwheat flour vs lentils for weight loss, buckwheat flour is slightly lower in calories, with 335 calories per 100 grams, compared to 352 calories per 100 grams of lentils.

However, both buckwheat flour and lentils can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Buckwheat flour vs Lentils Protein

Legumes and most legume products, including buckwheat flour and lentils, are important sources of plant-based protein.

Lentils offer around 49% more protein than buckwheat flour.

Lentils have 24.6 grams of protein per 100 grams, while buckwheat flour has 12.6 grams of protein per 100 grams.

Buckwheat flour vs Lentils Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in buckwheat flour and lentils.

The total amount of carbohydrates is around 10% higher in buckwheat flour than in lentils. It have 70.6 grams per 100 grams, compared to 63.4 grams in lentils.

There’s less sugar in lentils than in buckwheat flour, 14% precisely.

One handful of lentils (28 grams) contains 0.6 grams of sugar, while the same amount of buckwheat flour contains 0.7 grams.

Lastly, let’s take a look at the dietary fiber in buckwheat flour and lentils.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3 grams of fiber per portion, lentils are a better source of fiber than buckwheat flour which offer 2.8 grams per portion.

Buckwheat flour vs Lentils Fats

Like most other grains and legumes, with the exception of lupins and peanuts, buckwheat flour and lentils are low in fat.

Fats in buckwheat flour and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in buckwheat flour and lentils:

  • Buckwheat flour: 3.1 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 71% lower in saturated fats.

Lentils and buckwheat flour contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Buckwheat flour vs Lentils Vitamins Content

This section will discuss the vitamin content of buckwheat flour and lentils.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Buckwheat flour has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin E.

However, lentils have a higher amount of vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin K.

Buckwheat flour and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins buckwheat flour and lentils contain side by side, so you can easily compare them.

Buckwheat flourLentils
Vitamin A039 IU
Vitamin C04.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.417 mg0.873 mg
Vitamin B2 (Riboflavin)0.19 mg0.211 mg
Vitamin B3 (Niacin)6.15 mg2.6 mg
Vitamin B5 (Pantothenic acid)0.44 mg2.14 mg
Vitamin B6 (Pyroxidine)0.582 mg0.54 mg
Vitamin B9 (Folate)54 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.32 mg0.49 mg
Vitamin K7 µg5 µg

Buckwheat flour vs Lentils Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the buckwheat flour and lentils comparison focuses on their mineral content.

Buckwheat flour is a better source of copper, iron, potassium, and zinc than lentils.

On the other hand, lentils are a higher amount of calcium, magnesium, manganese, phosphorus, selenium, and sodium.

Buckwheat flour and lentils contain the same amount of fluoride.

Check out the table below to learn how buckwheat flour and lentils compare when it comes to mineral content.

Buckwheat flourLentils
Calcium41 mg35 mg
Copper0.515 mg0.754 mg
Fluoride00
Iron4.06 mg6.51 mg
Magnesium251 mg47 mg
Manganese2.03 mg1.39 mg
Phosphorus337 mg281 mg
Potassium577 mg677 mg
Selenium5.7 µg0.1 µg
Sodium11 mg6 mg
Zinc3.12 mg3.27 mg

The Final Word

Buckwheat flour and lentils are highly nutritious and a great addition to a plant-based diet.

Both buckwheat flour and lentils are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.