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Bean vs Buckwheat - In-Depth Nutrition Comparison

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Significant differences between Bean and Buckwheat

  • Bean has more Folate, Vitamin B1, Iron, Selenium, Potassium, Fiber, and Vitamin B6, however Buckwheat is richer in Vitamin B3, Copper, and Vitamin B2.
  • Bean covers your daily Folate needs 124% more than Buckwheat.
  • Buckwheat has 7 times less Vitamin B1 than Bean. Bean has 0.713mg of Vitamin B1, while Buckwheat has 0.101mg.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Buckwheat.

Infographic

Bean vs Buckwheat infographic
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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
Bean
4
:
Contains more Iron +130.5%
Contains more Calcium +527.8%
Contains more Potassium +202.8%
Contains more Phosphorus +18.4%
Contains more Magnesium +31.3%
Contains more Copper +23.2%
Contains less Sodium -91.7%
Equal in Zinc - 2.4
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +130.5%
Contains more Calcium +527.8%
Contains more Potassium +202.8%
Contains more Phosphorus +18.4%
Contains more Magnesium +31.3%
Contains more Copper +23.2%
Contains less Sodium -91.7%
Equal in Zinc - 2.4

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
Bean
6
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +605.9%
Contains more Vitamin B6 +125.7%
Contains more Folate +1650%
Contains more Vitamin B2 +100.5%
Contains more Vitamin B3 +498%
Contains more Vitamin B5 +57.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +605.9%
Contains more Vitamin B6 +125.7%
Contains more Folate +1650%
Contains more Vitamin B2 +100.5%
Contains more Vitamin B3 +498%
Contains more Vitamin B5 +57.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
33
Buckwheat
Mineral Summary Score
126
Bean
109
Buckwheat

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 food.
Protein
129%
Bean
80%
Buckwheat
Carbohydrates
63%
Bean
72%
Buckwheat
Fats
6%
Bean
16%
Buckwheat

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Buckwheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.506g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 21)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.1)
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.

All nutrients comparison - raw data values

Nutrient Bean Buckwheat Opinion
Calories 347 343 Bean
Protein 21.42 13.25 Bean
Fats 1.23 3.4 Buckwheat
Vitamin C 6.3 0 Bean
Carbs 62.55 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 2.2 Bean
Calcium 113 18 Bean
Potassium 1393 460 Bean
Magnesium 176 231 Buckwheat
Sugar 2.11 Buckwheat
Fiber 15.5 10 Bean
Copper 0.893 1.1 Buckwheat
Zinc 2.28 2.4 Buckwheat
Starch 34.17 Bean
Phosphorus 411 347 Bean
Sodium 12 1 Buckwheat
Vitamin A 0 0
Vitamin E 0.21 Bean
Vitamin D 0 0
Vitamin B1 0.713 0.101 Bean
Vitamin B2 0.212 0.425 Buckwheat
Vitamin B3 1.174 7.02 Buckwheat
Vitamin B5 0.785 1.233 Buckwheat
Vitamin B6 0.474 0.21 Bean
Vitamin B12 0 0
Vitamin K 5.6 Bean
Folate 525 30 Bean
Trans Fat 0 Buckwheat
Saturated Fat 0.235 0.741 Bean
Monounsaturated Fat 0.229 1.04 Buckwheat
Polyunsaturated fat 0.407 1.039 Buckwheat
Tryptophan 0.237 0.192 Bean
Threonine 0.81 0.506 Bean
Isoleucine 0.871 0.498 Bean
Leucine 1.558 0.832 Bean
Lysine 1.356 0.672 Bean
Methionine 0.259 0.172 Bean
Phenylalanine 1.095 0.52 Bean
Valine 0.998 0.678 Bean
Histidine 0.556 0.309 Bean
Fructose 0 Bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.