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  6. Bean vs. Buckwheat

Bean vs. Buckwheat — In-Depth Nutrition Comparison

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How are Bean and Buckwheat different?

  • Bean is higher in Fiber, Vitamin B1, Zinc, Copper, and Potassium, however, Buckwheat is richer in Iron.
  • Daily need coverage for Fiber from Bean is 11% higher.
  • Bean contains 7 times more Calcium than Buckwheat. While Bean contains 50mg of Calcium, Buckwheat contains only 7mg.

Beans, baked, canned, no salt added and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

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.
Bean
Bean
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 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.
Bean
Bean
8
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +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
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 less Sat. FatSaturated Fat -23.1%
Contains more Mono. FatMonounsaturated Fat +437.1%
~equal in Polyunsaturated fat ~0.188g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bean Buckwheat Opinion
Calories 105kcal 92kcal Bean
Protein 4.8g 3.38g Bean
Fats 0.4g 0.62g Buckwheat
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 17.24g Buckwheat
Carbs 20.49g 19.94g Bean
Magnesium 32mg 51mg Buckwheat
Calcium 50mg 7mg Bean
Potassium 296mg 88mg Bean
Iron 0.29mg 0.8mg Buckwheat
Sugar 7.78g 0.9g Buckwheat
Fiber 5.5g 2.7g Bean
Copper 0.206mg 0.146mg Bean
Zinc 1.4mg 0.61mg Bean
Phosphorus 104mg 70mg Bean
Sodium 1mg 4mg Bean
Vitamin A 106IU 0IU Bean
Vitamin A 5µg 0µg Bean
Vitamin E 0.15mg 0.09mg Bean
Manganese 0.403mg Buckwheat
Selenium 4.5µg 2.2µg Bean
Vitamin B1 0.15mg 0.04mg Bean
Vitamin B2 0.06mg 0.039mg Bean
Vitamin B3 0.43mg 0.94mg Buckwheat
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.13mg 0.077mg Bean
Vitamin K 0.8µg 1.9µg Buckwheat
Folate 24µg 14µg Bean
Choline 30.8mg 20.1mg Bean
Saturated Fat 0.103g 0.134g Bean
Monounsaturated Fat 0.035g 0.188g Buckwheat
Polyunsaturated fat 0.172g 0.188g Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Fructose 0.1g Buckwheat

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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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
11%
Bean
8%
Buckwheat
Minerals Daily Need Coverage Score
25%
Bean
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 6.88g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 18)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.9)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.