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  6. Bean raw vs. Buckwheat

Bean raw vs. Buckwheat — In-Depth Nutrition Comparison

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Important differences between Bean raw and Buckwheat

  • Bean raw has more Folate, Copper, Vitamin B1, Iron, Fiber, Phosphorus, Selenium, Potassium, Manganese, and Vitamin B6 than Buckwheat.
  • Bean raw's daily need coverage for Folate is 128% more.
  • Bean raw contains 18 times more Vitamin B1 than Buckwheat. Bean raw contains 0.713mg of Vitamin B1, while Buckwheat contains 0.04mg.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Buckwheat groats, roasted, cooked.

Infographic

Bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +245.1%
Contains more CalciumCalcium +1514.3%
Contains more PotassiumPotassium +1483%
Contains more IronIron +533.8%
Contains more CopperCopper +511.6%
Contains more ZincZinc +273.8%
Contains more PhosphorusPhosphorus +487.1%
Contains more ManganeseManganese +184.9%
Contains more SeleniumSelenium +1168.2%
Contains less SodiumSodium -66.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +1682.5%
Contains more Vitamin B2Vitamin B2 +443.6%
Contains more Vitamin B3Vitamin B3 +24.9%
Contains more Vitamin B5Vitamin B5 +118.7%
Contains more Vitamin B6Vitamin B6 +515.6%
Contains more Vitamin KVitamin K +194.7%
Contains more FolateFolate +3650%
Contains more CholineCholine +229.4%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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 ProteinProtein +533.7%
Contains more FatsFats +98.4%
Contains more CarbsCarbs +213.7%
Contains more OtherOther +707%
Contains more WaterWater +567.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated Fat +21.8%
Contains more Poly. FatPolyunsaturated fat +116.5%
Contains less Sat. FatSaturated Fat -43%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +395%
Contains more GlucoseGlucose +53.8%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Buckwheat Opinion
Calories 347kcal 92kcal Bean raw
Protein 21.42g 3.38g Bean raw
Fats 1.23g 0.62g Bean raw
Vitamin C 6.3mg 0mg Bean raw
Net carbs 47.05g 17.24g Bean raw
Carbs 62.55g 19.94g Bean raw
Magnesium 176mg 51mg Bean raw
Calcium 113mg 7mg Bean raw
Potassium 1393mg 88mg Bean raw
Iron 5.07mg 0.8mg Bean raw
Sugar 2.11g 0.9g Buckwheat
Fiber 15.5g 2.7g Bean raw
Copper 0.893mg 0.146mg Bean raw
Zinc 2.28mg 0.61mg Bean raw
Starch 34.17g Bean raw
Phosphorus 411mg 70mg Bean raw
Sodium 12mg 4mg Buckwheat
Vitamin E 0.21mg 0.09mg Bean raw
Manganese 1.148mg 0.403mg Bean raw
Selenium 27.9µg 2.2µg Bean raw
Vitamin B1 0.713mg 0.04mg Bean raw
Vitamin B2 0.212mg 0.039mg Bean raw
Vitamin B3 1.174mg 0.94mg Bean raw
Vitamin B5 0.785mg 0.359mg Bean raw
Vitamin B6 0.474mg 0.077mg Bean raw
Vitamin K 5.6µg 1.9µg Bean raw
Folate 525µg 14µg Bean raw
Choline 66.2mg 20.1mg Bean raw
Saturated Fat 0.235g 0.134g Buckwheat
Monounsaturated Fat 0.229g 0.188g Bean raw
Polyunsaturated fat 0.407g 0.188g Bean raw
Tryptophan 0.237mg 0.049mg Bean raw
Threonine 0.81mg 0.129mg Bean raw
Isoleucine 0.871mg 0.127mg Bean raw
Leucine 1.558mg 0.212mg Bean raw
Lysine 1.356mg 0.172mg Bean raw
Methionine 0.259mg 0.044mg Bean raw
Phenylalanine 1.095mg 0.133mg Bean raw
Valine 0.998mg 0.173mg Bean raw
Histidine 0.556mg 0.079mg Bean raw
Fructose 0g 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
8%
Buckwheat
Minerals Daily Need Coverage Score
131%
Bean raw
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.101g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 18)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.9)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.