Buckwheat groats vs Split Peas: Which Is Healthier?
Although buckwheat groats and split peas belong to different food groups, while buckwheat groats belong is a grain, and split peas 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 groats and split peas, 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 groats and split peas compare specifically.
Buckwheat groats (Fagopyrum esculentum) are the hulled seeds of the buckwheat plant, which is not related to wheat, despite its name. They are triangular in shape and have a nutty, earthy flavor.
Buckwheat groats are a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. They are also a good source of protein and antioxidants, making them a valuable food for vegetarians and vegans.
Buckwheat groats can be used as a side dish added to soups and stews or ground into flour and used in baking. They are also gluten-free and easy to digest, making them a great option for people with gluten sensitivities or celiac disease.
Buckwheat groats are considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet. They are also a sustainable crop, as they can be grown in poor soil conditions and are resistant to pests and diseases.
Buckwheat groats is an excellent source of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.
Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.
They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.
Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.
One of the main health benefits of split peas is their high protein content.
They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.
Split peas 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 several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.
Split Peas are an excellent source of Vitamin B1 (Thiamine).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Buckwheat groats vs Split Peas Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing buckwheat groats vs split peas.
This comparison will start by comparing the caloric value of buckwheat groats and split peas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Buckwheat groats||Split Peas|
|Energy||346 kcal||364 kcal|
|Carbs||75 g||61.6 g|
|Sugar||1.69 g||3.14 g|
|Fiber||10.3 g||22.2 g|
|Protein||11.7 g||23.1 g|
|Fat||2.71 g||3.89 g|
|Saturated Fat||0.591 g||0.408 g|
Buckwheat groats vs Split Peas 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 groats vs split peas for weight loss, buckwheat groats is slightly lower in calories, with 346 calories per 100 grams, compared to 364 calories per 100 grams of split peas.
However, both buckwheat groats and split peas 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 groats vs Split Peas Protein
Legumes and most legume products, including buckwheat groats and split peas, are important sources of plant-based protein.
Split Peas offer around 49% more protein than buckwheat groats.
Split Peas have 23.1 grams of protein per 100 grams, while buckwheat groats has 11.7 grams of protein per 100 grams.
Buckwheat groats vs Split Peas 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 groats and split peas.
The total amount of carbohydrates is around 18% higher in buckwheat groats than in split peas. It have 75 grams per 100 grams, compared to 61.6 grams in split peas.
There’s less sugar in buckwheat groats than in split peas, 44% precisely.
One handful of buckwheat groats (28 grams) contains 0.5 grams of sugar, while the same amount of split peas contains 0.9 grams.
Lastly, let’s take a look at the dietary fiber in buckwheat groats and split peas.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 6.2 grams of fiber per portion, split peas are a better source of fiber than buckwheat groats which offer 2.9 grams per portion.
Buckwheat groats vs Split Peas Fats
Like most other grains and legumes, with the exception of lupins and peanuts, buckwheat groats and split peas are low in fat.
Fats in buckwheat groats and split peas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in buckwheat groats and split peas:
- Buckwheat groats: 2.7 grams per 100 grams
- Split Peas: 3.9 per 100 grams
Speaking of saturated fats, split peas are 33% lower in saturated fats.
Split Peas and buckwheat groats contain 0.4 grams and 0.6 grams of saturated fat per 100 grams, respectively.
Buckwheat groats vs Split Peas Vitamins Content
This section will discuss the vitamin content of buckwheat groats and split peas.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Buckwheat groats has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), and vitamin K.
However, split peas have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Buckwheat groats and split peas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins buckwheat groats and split peas contain side by side, so you can easily compare them.
|Buckwheat groats||Split Peas|
|Vitamin A||0||149 IU|
|Vitamin C||0||1.8 mg|
|Vitamin B1 (Thiamine)||0.224 mg||0.719 mg|
|Vitamin B2 (Riboflavin)||0.271 mg||0.244 mg|
|Vitamin B3 (Niacin)||5.14 mg||3.61 mg|
|Vitamin B5 (Pantothenic acid)||1.23 mg||0.962 mg|
|Vitamin B6 (Pyroxidine)||0.353 mg||0.14 mg|
|Vitamin B9 (Folate)||42 µg||15 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||1.19 mg||0.12 mg|
|Vitamin K||0||15.9 µg|
Buckwheat groats vs Split Peas 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 groats and split peas comparison focuses on their mineral content.
Buckwheat groats is a better source of calcium, copper, iron, phosphorus, potassium, selenium, and zinc than split peas.
On the other hand, split peas are a higher amount of magnesium, manganese, and sodium.
Buckwheat groats and split peas contain the same amount of fluoride.
Check out the table below to learn how buckwheat groats and split peas compare when it comes to mineral content.
|Buckwheat groats||Split Peas|
|Calcium||17 mg||46 mg|
|Copper||0.624 mg||0.809 mg|
|Iron||2.47 mg||4.73 mg|
|Magnesium||221 mg||63 mg|
|Manganese||1.62 mg||1.19 mg|
|Phosphorus||319 mg||334 mg|
|Potassium||320 mg||852 mg|
|Selenium||8.4 µg||10.7 µg|
|Sodium||11 mg||5 mg|
|Zinc||2.42 mg||3.49 mg|
The Final Word
Buckwheat groats and split peas are highly nutritious and a great addition to a plant-based diet.
Both buckwheat groats and split peas 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.
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