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Buckwheat flour vs Pink or Red Lentils: Which Is Healthier?

This article explains the key similarities and differences between buckwheat flour and pink or red lentils, foods from the grains and legumes food groups. Read on to learn more about the buckwheat flour vs pink or red lentils comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 25, 2023.

Although buckwheat flour and pink or red lentils belong to different food groups, while buckwheat flour belong is a grain, and pink or red 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 pink or red 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 pink or red 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.

Pink or Red Lentils

Pink or red lentils (Lens culinaris) are a type of legume native to Southwest Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.

Pink and red lentils are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lentil soup, curry, and all types of salads.

In addition to being a nutritious food, pink and red lentils have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Pink or Red Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B6 (Pyroxidine), and Vitamin E and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

Buckwheat flour vs Pink or Red 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 pink or red lentils.

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

Buckwheat flourPink or Red Lentils
Energy335 kcal358 kcal
Carbs70.6 g63.1 g
Sugar2.6 g7.5 g
Fiber10 g10.8 g
Protein12.6 g23.9 g
Fat3.1 g2.17 g
Saturated Fat0.677 g0.379 g

Buckwheat flour vs Pink or Red 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 pink or red lentils for weight loss, buckwheat flour is slightly lower in calories, with 335 calories per 100 grams, compared to 358 calories per 100 grams of pink or red lentils.

However, both buckwheat flour and pink or red 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 Pink or Red Lentils Protein

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

Pink or Red Lentils offer around 47% more protein than buckwheat flour.

Pink or Red Lentils have 23.9 grams of protein per 100 grams, while buckwheat flour has 12.6 grams of protein per 100 grams.

Buckwheat flour vs Pink or Red 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 pink or red lentils.

The total amount of carbohydrates is around 11% higher in buckwheat flour than in pink or red lentils. It have 70.6 grams per 100 grams, compared to 63.1 grams in pink or red lentils.

There’s less sugar in buckwheat flour than in pink or red lentils, 67% precisely.

One handful of buckwheat flour (28 grams) contains 0.7 grams of sugar, while the same amount of pink or red lentils contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in buckwheat flour and pink or red 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, pink or red lentils are a better source of fiber than buckwheat flour which offer 2.8 grams per portion.

Buckwheat flour vs Pink or Red Lentils Fats

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

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

Total fat in buckwheat flour and pink or red lentils:

  • Buckwheat flour: 3.1 grams per 100 grams
  • Pink or Red Lentils: 2.2 per 100 grams

Speaking of saturated fats, pink or red lentils are 43% lower in saturated fats.

Pink or Red Lentils and buckwheat flour contain 0.4 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Buckwheat flour vs Pink or Red Lentils Vitamins Content

This section will discuss the vitamin content of buckwheat flour and pink or red 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 B9 (Folate), vitamin E, and vitamin K.

However, pink or red lentils have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).

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

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

Buckwheat flourPink or Red Lentils
Vitamin A058 IU
Vitamin C01.7 mg
Vitamin D00
Vitamin B1 (Thiamine)0.417 mg0.51 mg
Vitamin B2 (Riboflavin)0.19 mg0.106 mg
Vitamin B3 (Niacin)6.15 mg1.5 mg
Vitamin B5 (Pantothenic acid)0.44 mg0.348 mg
Vitamin B6 (Pyroxidine)0.582 mg0.403 mg
Vitamin B9 (Folate)54 µg204 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.32 mg1.95 mg
Vitamin K7 µg70 µg

Buckwheat flour vs Pink or Red 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 pink or red lentils comparison focuses on their mineral content.

Buckwheat flour is a better source of calcium, copper, fluoride, iron, potassium, and zinc than pink or red lentils.

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

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

Buckwheat flourPink or Red Lentils
Calcium41 mg48 mg
Copper0.515 mg1.3 mg
Fluoride02.2 µg
Iron4.06 mg7.39 mg
Magnesium251 mg59 mg
Manganese2.03 mg1.72 mg
Phosphorus337 mg294 mg
Potassium577 mg668 mg
Selenium5.7 µg0
Sodium11 mg7 mg
Zinc3.12 mg3.6 mg

The Final Word

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

Both buckwheat flour and pink or red 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

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