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Cranberry bean vs Buckwheat - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.425g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 10)
Which food is cheaper?
Cranberry bean
Cranberry bean is cheaper (difference - $0.2)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5mg)
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.
Cranberry bean Buckwheat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium 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
Cranberry 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
23
Cranberry bean
22
Buckwheat
Mineral Summary Score
82
Cranberry 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 +127.3%
Contains more Calcium +605.6%
Contains more Potassium +189.6%
Contains more Zinc +51.3%
Contains more Magnesium +48.1%
Contains more Copper +38.5%
Contains less Sodium -83.3%
Equal in Phosphorus - 347
Contains more Iron +127.3%
Contains more Calcium +605.6%
Contains more Potassium +189.6%
Contains more Zinc +51.3%
Contains more Magnesium +48.1%
Contains more Copper +38.5%
Contains less Sodium -83.3%
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 +639.6%
Contains more Vitamin B6 +47.1%
Contains more Vitamin B2 +99.5%
Contains more Vitamin B3 +382.5%
Contains more Vitamin B5 +64.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +639.6%
Contains more Vitamin B6 +47.1%
Contains more Vitamin B2 +99.5%
Contains more Vitamin B3 +382.5%
Contains more Vitamin B5 +64.8%

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
138%
Cranberry bean
80%
Buckwheat
Carbohydrates
60%
Cranberry bean
72%
Buckwheat
Fats
6%
Cranberry 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 Cranberry bean Buckwheat Opinion
Calories 335 343 Buckwheat
Protein 23.03 13.25 Cranberry bean
Fats 1.23 3.4 Buckwheat
Vitamin C 0 0
Carbs 60.05 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 5 2.2 Cranberry bean
Calcium 127 18 Cranberry bean
Potassium 1332 460 Cranberry bean
Magnesium 156 231 Buckwheat
Sugars
Fiber 24.7 10 Cranberry bean
Copper 0.794 1.1 Buckwheat
Zinc 3.63 2.4 Cranberry bean
Starch
Phosphorus 372 347 Cranberry bean
Sodium 6 1 Buckwheat
Vitamin A 2 0 Cranberry bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.747 0.101 Cranberry bean
Vitamin B2 0.213 0.425 Buckwheat
Vitamin B3 1.455 7.02 Buckwheat
Vitamin B5 0.748 1.233 Buckwheat
Vitamin B6 0.309 0.21 Cranberry bean
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Buckwheat
Saturated Fat 0.316 0.741 Cranberry bean
Monounsaturated Fat 0.106 1.04 Buckwheat
Polyunsaturated fat 0.527 1.039 Buckwheat
Tryptophan 0.273 0.192 Cranberry bean
Threonine 0.969 0.506 Cranberry bean
Isoleucine 1.017 0.498 Cranberry bean
Leucine 1.838 0.832 Cranberry bean
Lysine 1.58 0.672 Cranberry bean
Methionine 0.346 0.172 Cranberry bean
Phenylalanine 1.245 0.52 Cranberry bean
Valine 1.205 0.678 Cranberry bean
Histidine 0.641 0.309 Cranberry 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.