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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
4
:
Contains more Calcium +527.8%
Contains more Iron +130.5%
Contains more Phosphorus +18.4%
Contains more Potassium +202.8%
Contains more Magnesium +31.3%
Contains less Sodium -91.7%
Contains more Copper +23.2%
Equal in Zinc - 2.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +527.8%
Contains more Iron +130.5%
Contains more Phosphorus +18.4%
Contains more Potassium +202.8%
Contains more Magnesium +31.3%
Contains less Sodium -91.7%
Contains more Copper +23.2%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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%

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

All nutrients comparison - raw data values

Nutrient Bean Buckwheat Opinion
Net carbs 47.05g 61.5g Buckwheat
Protein 21.42g 13.25g Bean
Fats 1.23g 3.4g Buckwheat
Carbs 62.55g 71.5g Buckwheat
Calories 347kcal 343kcal Bean
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g g Buckwheat
Fiber 15.5g 10g Bean
Calcium 113mg 18mg Bean
Iron 5.07mg 2.2mg Bean
Magnesium 176mg 231mg Buckwheat
Phosphorus 411mg 347mg Bean
Potassium 1393mg 460mg Bean
Sodium 12mg 1mg Buckwheat
Zinc 2.28mg 2.4mg Buckwheat
Copper 0.893mg 1.1mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E 0.21mg mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.101mg Bean
Vitamin B2 0.212mg 0.425mg Buckwheat
Vitamin B3 1.174mg 7.02mg Buckwheat
Vitamin B5 0.785mg 1.233mg Buckwheat
Vitamin B6 0.474mg 0.21mg Bean
Folate 525µg 30µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg µg Bean
Tryptophan 0.237mg 0.192mg Bean
Threonine 0.81mg 0.506mg Bean
Isoleucine 0.871mg 0.498mg Bean
Leucine 1.558mg 0.832mg Bean
Lysine 1.356mg 0.672mg Bean
Methionine 0.259mg 0.172mg Bean
Phenylalanine 1.095mg 0.52mg Bean
Valine 0.998mg 0.678mg Bean
Histidine 0.556mg 0.309mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Buckwheat
Saturated Fat 0.235g 0.741g Bean
Monounsaturated Fat 0.229g 1.04g Buckwheat
Polyunsaturated fat 0.407g 1.039g Buckwheat

Which food is preferable for your diet?

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

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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

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.

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.