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Bean vs. Buckwheat — In-Depth Nutrition Comparison

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How are Bean and Buckwheat different?

  • Bean is higher in Fiber, Vitamin B1, Zinc, Copper, and Potassium, however, Buckwheat is richer in Iron.
  • Daily need coverage for Fiber from Bean is 11% higher.
  • Bean contains 7 times more Calcium than Buckwheat. While Bean contains 50mg of Calcium, Buckwheat contains only 7mg.

Beans, baked, canned, no salt added and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Bean 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.
Bean
7
:
Contains more Calcium +614.3%
Contains more Phosphorus +48.6%
Contains more Potassium +236.4%
Contains less Sodium -75%
Contains more Zinc +129.5%
Contains more Copper +41.1%
Contains more Selenium +104.5%
Contains more Iron +175.9%
Contains more Magnesium +59.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +614.3%
Contains more Phosphorus +48.6%
Contains more Potassium +236.4%
Contains less Sodium -75%
Contains more Zinc +129.5%
Contains more Copper +41.1%
Contains more Selenium +104.5%
Contains more Iron +175.9%
Contains more Magnesium +59.4%

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.
Bean
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +68.8%
Contains more Folate +71.4%
Contains more Vitamin B3 +118.6%
Contains more Vitamin K +137.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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 E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +68.8%
Contains more Folate +71.4%
Contains more Vitamin B3 +118.6%
Contains more Vitamin K +137.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
3
:
Contains more Protein +42%
Contains more Other +297.7%
Contains more Fats +55%
Equal in Carbs - 19.94
Equal in Water - 75.63
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +42%
Contains more Other +297.7%
Contains more Fats +55%
Equal in Carbs - 19.94
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
1
:
Contains less Saturated Fat -23.1%
Contains more Monounsaturated Fat +437.1%
Equal in Polyunsaturated fat - 0.188
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -23.1%
Contains more Monounsaturated Fat +437.1%
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.
Bean Buckwheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bean Buckwheat Opinion
Net carbs 14.99g 17.24g Buckwheat
Protein 4.8g 3.38g Bean
Fats 0.4g 0.62g Buckwheat
Carbs 20.49g 19.94g Bean
Calories 105kcal 92kcal Bean
Fructose 0.1g Buckwheat
Sugar 7.78g 0.9g Buckwheat
Fiber 5.5g 2.7g Bean
Calcium 50mg 7mg Bean
Iron 0.29mg 0.8mg Buckwheat
Magnesium 32mg 51mg Buckwheat
Phosphorus 104mg 70mg Bean
Potassium 296mg 88mg Bean
Sodium 1mg 4mg Bean
Zinc 1.4mg 0.61mg Bean
Copper 0.206mg 0.146mg Bean
Manganese 0.403mg Buckwheat
Selenium 4.5µg 2.2µg Bean
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.09mg Bean
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.04mg Bean
Vitamin B2 0.06mg 0.039mg Bean
Vitamin B3 0.43mg 0.94mg Buckwheat
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.13mg 0.077mg Bean
Folate 24µg 14µg Bean
Vitamin K 0.8µg 1.9µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.103g 0.134g Bean
Monounsaturated Fat 0.035g 0.188g Buckwheat
Polyunsaturated fat 0.172g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean 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
11%
Bean
8%
Buckwheat
Minerals Daily Need Coverage Score
25%
Bean
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 6.88g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 18)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.9)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.