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Bean vs Buckwheat - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Buckwheat
Buckwheat contains less Sugars (difference - 2.11g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.506g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 13)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Buckwheat
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bean Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bean
22
Buckwheat
Mineral Summary Score
84
Bean
71
Buckwheat

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
Bean
4
:
Contains more Iron +130.5%
Contains more Calcium +527.8%
Contains more Potassium +202.8%
Contains more Phosphorus +18.4%
Contains more Magnesium +31.3%
Contains more Copper +23.2%
Contains less Sodium -91.7%
Equal in Zinc - 2.4
Contains more Iron +130.5%
Contains more Calcium +527.8%
Contains more Potassium +202.8%
Contains more Phosphorus +18.4%
Contains more Magnesium +31.3%
Contains more Copper +23.2%
Contains less Sodium -91.7%
Equal in Zinc - 2.4

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
Bean
5
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +605.9%
Contains more Vitamin B6 +125.7%
Contains more Vitamin B2 +100.5%
Contains more Vitamin B3 +498%
Contains more Vitamin B5 +57.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +605.9%
Contains more Vitamin B6 +125.7%
Contains more Vitamin B2 +100.5%
Contains more Vitamin B3 +498%
Contains more Vitamin B5 +57.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
129%
Bean
80%
Buckwheat
Carbohydrates
63%
Bean
72%
Buckwheat
Fats
6%
Bean
16%
Buckwheat

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bean Buckwheat Opinion
Calories 347 343 Bean
Protein 21.42 13.25 Bean
Fats 1.23 3.4 Buckwheat
Vitamin C 6.3 0 Bean
Carbs 62.55 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 2.2 Bean
Calcium 113 18 Bean
Potassium 1393 460 Bean
Magnesium 176 231 Buckwheat
Sugars 2.11 Bean
Fiber 15.5 10 Bean
Copper 0.893 1.1 Buckwheat
Zinc 2.28 2.4 Buckwheat
Starch 34.17 Bean
Phosphorus 411 347 Bean
Sodium 12 1 Buckwheat
Vitamin A 0 0
Vitamin E 0.21 Bean
Vitamin D 0 0
Vitamin B1 0.713 0.101 Bean
Vitamin B2 0.212 0.425 Buckwheat
Vitamin B3 1.174 7.02 Buckwheat
Vitamin B5 0.785 1.233 Buckwheat
Vitamin B6 0.474 0.21 Bean
Vitamin B12 0 0
Vitamin K 5.6 Bean
Folic acid (B9) 0 0
Trans Fat 0 Buckwheat
Saturated Fat 0.235 0.741 Bean
Monounsaturated Fat 0.229 1.04 Buckwheat
Polyunsaturated fat 0.407 1.039 Buckwheat
Tryptophan 0.237 0.192 Bean
Threonine 0.81 0.506 Bean
Isoleucine 0.871 0.498 Bean
Leucine 1.558 0.832 Bean
Lysine 1.356 0.672 Bean
Methionine 0.259 0.172 Bean
Phenylalanine 1.095 0.52 Bean
Valine 0.998 0.678 Bean
Histidine 0.556 0.309 Bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.