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Adzuki bean vs Buckwheat - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.55g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 13)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.6)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
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.
Adzuki bean Buckwheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Adzuki 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
22
Adzuki bean
22
Buckwheat
Mineral Summary Score
86
Adzuki 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
:
Contains more Iron +126.4%
Contains more Calcium +266.7%
Contains more Potassium +172.6%
Contains more Zinc +110%
Contains more Magnesium +81.9%
Contains less Sodium -80%
Equal in Copper - 1.1
Equal in Phosphorus - 347
Contains more Iron +126.4%
Contains more Calcium +266.7%
Contains more Potassium +172.6%
Contains more Zinc +110%
Contains more Magnesium +81.9%
Contains less Sodium -80%
Equal in Copper - 1.1
Equal in Phosphorus - 347

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +350.5%
Contains more Vitamin B5 +19.3%
Contains more Vitamin B6 +67.1%
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +166.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +350.5%
Contains more Vitamin B5 +19.3%
Contains more Vitamin B6 +67.1%
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +166.9%

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
119%
Adzuki bean
80%
Buckwheat
Carbohydrates
63%
Adzuki bean
72%
Buckwheat
Fats
2%
Adzuki 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 Adzuki bean Buckwheat Opinion
Calories 329 343 Buckwheat
Protein 19.87 13.25 Adzuki bean
Fats 0.53 3.4 Buckwheat
Vitamin C 0 0
Carbs 62.9 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 2.2 Adzuki bean
Calcium 66 18 Adzuki bean
Potassium 1254 460 Adzuki bean
Magnesium 127 231 Buckwheat
Sugars
Fiber 12.7 10 Adzuki bean
Copper 1.094 1.1 Buckwheat
Zinc 5.04 2.4 Adzuki bean
Starch
Phosphorus 381 347 Adzuki bean
Sodium 5 1 Buckwheat
Vitamin A 17 0 Adzuki bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.455 0.101 Adzuki bean
Vitamin B2 0.22 0.425 Buckwheat
Vitamin B3 2.63 7.02 Buckwheat
Vitamin B5 1.471 1.233 Adzuki bean
Vitamin B6 0.351 0.21 Adzuki bean
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Buckwheat
Saturated Fat 0.191 0.741 Adzuki bean
Monounsaturated Fat 0.05 1.04 Buckwheat
Polyunsaturated fat 0.113 1.039 Buckwheat
Tryptophan 0.191 0.192 Buckwheat
Threonine 0.674 0.506 Adzuki bean
Isoleucine 0.791 0.498 Adzuki bean
Leucine 1.668 0.832 Adzuki bean
Lysine 1.497 0.672 Adzuki bean
Methionine 0.21 0.172 Adzuki bean
Phenylalanine 1.052 0.52 Adzuki bean
Valine 1.023 0.678 Adzuki bean
Histidine 0.524 0.309 Adzuki 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.