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Buckwheat vs Cranberry bean - 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.
Buckwheat Cranberry bean
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
Buckwheat Cranberry bean
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
Buckwheat
23
Cranberry bean
Mineral Summary Score
71
Buckwheat
82
Cranberry bean

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 Magnesium +48.1%
Contains more Copper +38.5%
Contains less Sodium -83.3%
Contains more Iron +127.3%
Contains more Calcium +605.6%
Contains more Potassium +189.6%
Contains more Zinc +51.3%
Equal in Phosphorus - 372
Contains more Magnesium +48.1%
Contains more Copper +38.5%
Contains less Sodium -83.3%
Contains more Iron +127.3%
Contains more Calcium +605.6%
Contains more Potassium +189.6%
Contains more Zinc +51.3%
Equal in Phosphorus - 372

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 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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +639.6%
Contains more Vitamin B6 +47.1%

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
80%
Buckwheat
138%
Cranberry bean
Carbohydrates
72%
Buckwheat
60%
Cranberry bean
Fats
16%
Buckwheat
6%
Cranberry bean

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