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  6. Adzuki bean vs. Buckwheat

Adzuki bean vs. Buckwheat — In-Depth Nutrition Comparison

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Important differences between Adzuki bean and Buckwheat

  • Adzuki bean has more Folate, Fiber, Copper, Iron, Phosphorus, Potassium, Zinc, Manganese, and Vitamin B1 than Buckwheat.
  • Adzuki bean's daily need coverage for Folate is 27% more.
  • Adzuki bean contains 6 times more Potassium than Buckwheat. Adzuki bean contains 532mg of Potassium, while Buckwheat contains 88mg.

The food varieties used in the comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked.

Infographic

Adzuki 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.
Adzuki bean
Adzuki bean
8
:
2
Buckwheat
Buckwheat
Contains more Calcium +300%
Contains more Iron +150%
Contains more Phosphorus +140%
Contains more Potassium +504.5%
Contains more Zinc +190.2%
Contains more Copper +104.1%
Contains more Manganese +42.2%
Contains less Sodium -50%
Contains more Selenium +83.3%
Equal in Magnesium - 51
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +300%
Contains more Iron +150%
Contains more Phosphorus +140%
Contains more Potassium +504.5%
Contains more Zinc +190.2%
Contains more Copper +104.1%
Contains more Manganese +42.2%
Contains less Sodium -50%
Contains more Selenium +83.3%
Equal in Magnesium - 51

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.
Adzuki bean
Adzuki bean
6
:
3
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +187.5%
Contains more Vitamin B2 +64.1%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +24.7%
Contains more Folate +764.3%
Contains more Vitamin B3 +31.1%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Buckwheat
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 B1 +187.5%
Contains more Vitamin B2 +64.1%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +24.7%
Contains more Folate +764.3%
Contains more Vitamin B3 +31.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
3
:
2
Buckwheat
Buckwheat
Contains more Protein +122.5%
Contains more Carbs +24.2%
Contains more Other +207%
Contains more Fats +520%
Contains more Water +14.1%
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Buckwheat
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 +122.5%
Contains more Carbs +24.2%
Contains more Other +207%
Contains more Fats +520%
Contains more Water +14.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Buckwheat
Buckwheat
Contains less Saturated Fat -73.1%
Contains more Monounsaturated Fat +1988.9%
Contains more Polyunsaturated fat +795.2%
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -73.1%
Contains more Monounsaturated Fat +1988.9%
Contains more Polyunsaturated fat +795.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Buckwheat
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Buckwheat Opinion
Net carbs 17.47g 17.24g Adzuki bean
Protein 7.52g 3.38g Adzuki bean
Fats 0.1g 0.62g Buckwheat
Carbs 24.77g 19.94g Adzuki bean
Calories 128kcal 92kcal Adzuki bean
Fructose 0.1g Buckwheat
Sugar 0.9g Adzuki bean
Fiber 7.3g 2.7g Adzuki bean
Calcium 28mg 7mg Adzuki bean
Iron 2mg 0.8mg Adzuki bean
Magnesium 52mg 51mg Adzuki bean
Phosphorus 168mg 70mg Adzuki bean
Potassium 532mg 88mg Adzuki bean
Sodium 8mg 4mg Buckwheat
Zinc 1.77mg 0.61mg Adzuki bean
Copper 0.298mg 0.146mg Adzuki bean
Manganese 0.573mg 0.403mg Adzuki bean
Selenium 1.2µg 2.2µg Buckwheat
Vitamin A 6IU 0IU Adzuki bean
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.115mg 0.04mg Adzuki bean
Vitamin B2 0.064mg 0.039mg Adzuki bean
Vitamin B3 0.717mg 0.94mg Buckwheat
Vitamin B5 0.43mg 0.359mg Adzuki bean
Vitamin B6 0.096mg 0.077mg Adzuki bean
Folate 121µg 14µg Adzuki bean
Vitamin K 1.9µg Buckwheat
Tryptophan 0.072mg 0.049mg Adzuki bean
Threonine 0.255mg 0.129mg Adzuki bean
Isoleucine 0.3mg 0.127mg Adzuki bean
Leucine 0.632mg 0.212mg Adzuki bean
Lysine 0.567mg 0.172mg Adzuki bean
Methionine 0.079mg 0.044mg Adzuki bean
Phenylalanine 0.398mg 0.133mg Adzuki bean
Valine 0.387mg 0.173mg Adzuki bean
Histidine 0.198mg 0.079mg Adzuki bean
Saturated Fat 0.036g 0.134g Adzuki bean
Monounsaturated Fat 0.009g 0.188g Buckwheat
Polyunsaturated fat 0.021g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki 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
16%
Adzuki bean
8%
Buckwheat
Minerals Daily Need Coverage Score
47%
Adzuki bean
24%
Buckwheat

Comparison summary

Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.098g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 22)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.4)
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 is richer in vitamins?
?
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.