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  6. Broad bean vs. Buckwheat

Broad bean vs. Buckwheat — In-Depth Nutrition Comparison

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How are Broad bean and Buckwheat different?

  • Broad bean is higher in Vitamin C, Folate, Iron, and Vitamin B1, however, Buckwheat is richer in Copper, Manganese, and Vitamin B5.
  • Daily need coverage for Vitamin C from Broad bean is 22% higher.
  • Broad bean contains 4 times more Folate than Buckwheat. While Broad bean contains 58µg of Folate, Buckwheat contains only 14µg.

Broadbeans, immature seeds, cooked, boiled, drained, without salt and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Broad 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.
Broad bean
Broad bean
4
:
6
Buckwheat
Buckwheat
Contains more Calcium +157.1%
Contains more Iron +87.5%
Contains more Potassium +119.3%
Contains more Magnesium +64.5%
Contains less Sodium -90.2%
Contains more Zinc +29.8%
Contains more Copper +143.3%
Contains more Manganese +54.4%
Contains more Selenium +120%
Equal in Phosphorus - 70
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +157.1%
Contains more Iron +87.5%
Contains more Potassium +119.3%
Contains more Magnesium +64.5%
Contains less Sodium -90.2%
Contains more Zinc +29.8%
Contains more Copper +143.3%
Contains more Manganese +54.4%
Contains more Selenium +120%
Equal in Phosphorus - 70

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.
Broad bean
Broad bean
6
:
4
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +27.7%
Contains more Folate +314.3%
Contains more Vitamin B5 +443.9%
Contains more Vitamin B6 +165.5%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 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 C +∞%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +27.7%
Contains more Folate +314.3%
Contains more Vitamin B5 +443.9%
Contains more Vitamin B6 +165.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean
Broad bean
3
:
2
Buckwheat
Buckwheat
Contains more Protein +42%
Contains more Water +10.7%
Contains more Other +109.3%
Contains more Fats +24%
Contains more Carbs +97.4%
Equal in Water - 75.63
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 +42%
Contains more Water +10.7%
Contains more Other +109.3%
Contains more Fats +24%
Contains more Carbs +97.4%
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean
Broad bean
1
:
2
Buckwheat
Buckwheat
Contains more Polyunsaturated fat +61.2%
Contains more Monounsaturated Fat +840%
Equal in Saturated Fat - 0.134
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Polyunsaturated fat +61.2%
Contains more Monounsaturated Fat +840%
Equal in Saturated Fat - 0.134

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad bean Buckwheat Opinion
Net carbs 6.5g 17.24g Buckwheat
Protein 4.8g 3.38g Broad bean
Fats 0.5g 0.62g Buckwheat
Carbs 10.1g 19.94g Buckwheat
Calories 62kcal 92kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g Broad bean
Fiber 3.6g 2.7g Broad bean
Calcium 18mg 7mg Broad bean
Iron 1.5mg 0.8mg Broad bean
Magnesium 31mg 51mg Buckwheat
Phosphorus 73mg 70mg Broad bean
Potassium 193mg 88mg Broad bean
Sodium 41mg 4mg Buckwheat
Zinc 0.47mg 0.61mg Buckwheat
Copper 0.06mg 0.146mg Buckwheat
Manganese 0.261mg 0.403mg Buckwheat
Selenium 1µg 2.2µg Buckwheat
Vitamin A 270IU 0IU Broad bean
Vitamin A RAE 14µg 0µg Broad bean
Vitamin E 0.09mg Buckwheat
Vitamin C 19.8mg 0mg Broad bean
Vitamin B1 0.128mg 0.04mg Broad bean
Vitamin B2 0.09mg 0.039mg Broad bean
Vitamin B3 1.2mg 0.94mg Broad bean
Vitamin B5 0.066mg 0.359mg Buckwheat
Vitamin B6 0.029mg 0.077mg Buckwheat
Folate 58µg 14µg Broad bean
Vitamin K 1.9µg Buckwheat
Tryptophan 0.048mg 0.049mg Buckwheat
Threonine 0.178mg 0.129mg Broad bean
Isoleucine 0.215mg 0.127mg Broad bean
Leucine 0.37mg 0.212mg Broad bean
Lysine 0.313mg 0.172mg Broad bean
Methionine 0.037mg 0.044mg Buckwheat
Phenylalanine 0.195mg 0.133mg Broad bean
Valine 0.235mg 0.173mg Broad bean
Histidine 0.115mg 0.079mg Broad bean
Saturated Fat 0.142g 0.134g Buckwheat
Monounsaturated Fat 0.02g 0.188g Buckwheat
Polyunsaturated fat 0.303g 0.188g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad 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
18%
Broad bean
8%
Buckwheat
Minerals Daily Need Coverage Score
21%
Broad bean
24%
Buckwheat

Comparison summary

Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 28)
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Broad bean
Broad bean is cheaper (difference - $1.8)
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.
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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.