Beans vs. Buckwheat — In-Depth Nutrition Comparison
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How are beans and buckwheat different?
- Beans are higher in fiber, vitamin B1, zinc, copper, and potassium; however, buckwheat is richer in iron.
- Daily need coverage for fiber for beans is 11% higher.
- Beans contain 7 times more calcium than buckwheat. While beans contain 50mg of calcium, buckwheat contains only 7mg.
- Beans have a lower glycemic index (33) than buckwheat (51).
Beans, baked, canned, no salt added and Buckwheat groats, roasted, cooked are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +614.3% |
| Contains more PotassiumPotassium | +236.4% |
| Contains more CopperCopper | +41.1% |
| Contains more ZincZinc | +129.5% |
| Contains more PhosphorusPhosphorus | +48.6% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +104.5% |
| Contains more MagnesiumMagnesium | +59.4% |
| Contains more IronIron | +175.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +275% |
| Contains more Vitamin B2Vitamin B2 | +53.8% |
| Contains more Vitamin B6Vitamin B6 | +68.8% |
| Contains more FolateFolate | +71.4% |
| Contains more CholineCholine | +53.2% |
| Contains more Vitamin B3Vitamin B3 | +118.6% |
| Contains more Vitamin KVitamin K | +137.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.403mg | 18% | |
| Fiber | 5.5g | 2.7g | 11% |
| Vitamin B1 | 0.15mg | 0.04mg | 9% |
| Vitamin B5 | 0.359mg | 7% | |
| Zinc | 1.4mg | 0.61mg | 7% |
| Copper | 0.206mg | 0.146mg | 7% |
| Potassium | 296mg | 88mg | 6% |
| Iron | 0.29mg | 0.8mg | 6% |
| Phosphorus | 104mg | 70mg | 5% |
| Magnesium | 32mg | 51mg | 5% |
| Vitamin B6 | 0.13mg | 0.077mg | 4% |
| Selenium | 4.5µg | 2.2µg | 4% |
| Calcium | 50mg | 7mg | 4% |
| Protein | 4.8g | 3.38g | 3% |
| Folate | 24µg | 14µg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Vitamin B3 | 0.43mg | 0.94mg | 3% |
| Vitamin B2 | 0.06mg | 0.039mg | 2% |
| Choline | 30.8mg | 20.1mg | 2% |
| Vitamin K | 0.8µg | 1.9µg | 1% |
| Calories | 105kcal | 92kcal | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Fats | 0.4g | 0.62g | 0% |
| Carbs | 20.49g | 19.94g | 0% |
| Net carbs | 14.99g | 17.24g | N/A |
| Sugar | 7.78g | 0.9g | N/A |
| Sodium | 1mg | 4mg | 0% |
| Vitamin E | 0.15mg | 0.09mg | 0% |
| Saturated fat | 0.103g | 0.134g | 0% |
| Monounsaturated fat | 0.035g | 0.188g | 0% |
| Polyunsaturated fat | 0.172g | 0.188g | 0% |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.129mg | 0% | |
| Isoleucine | 0.127mg | 0% | |
| Leucine | 0.212mg | 0% | |
| Lysine | 0.172mg | 0% | |
| Methionine | 0.044mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.173mg | 0% | |
| Histidine | 0.079mg | 0% | |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +42% |
| Contains more OtherOther | +297.7% |
| Contains more FatsFats | +55% |
~equal in
Carbs
~19.94g
~equal in
Water
~75.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -23.1% |
| Contains more Mono. FatMonounsaturated fat | +437.1% |
~equal in
Polyunsaturated fat
~0.188g
