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  6. Adzuki bean vs. Buckwheat

Adzuki bean vs. Buckwheat — In-Depth Nutrition Comparison

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Important differences between Adzuki bean and Buckwheat

  • Adzuki bean has more Folate, Fiber, Copper, Iron, Phosphorus, Potassium, Zinc, Manganese, and Vitamin B1 than Buckwheat.
  • Adzuki bean's daily need coverage for Folate is 27% more.
  • Adzuki bean contains 6 times more Potassium than Buckwheat. Adzuki bean contains 532mg of Potassium, while Buckwheat contains 88mg.

The food varieties used in the comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked.

Infographic

Adzuki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
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 +300%
Contains more PotassiumPotassium +504.5%
Contains more IronIron +150%
Contains more CopperCopper +104.1%
Contains more ZincZinc +190.2%
Contains more PhosphorusPhosphorus +140%
Contains more ManganeseManganese +42.2%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +83.3%
~equal in Magnesium ~51mg

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 0% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B2Vitamin B2 +64.1%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +24.7%
Contains more FolateFolate +764.3%
Contains more Vitamin B3Vitamin B3 +31.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 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 +122.5%
Contains more CarbsCarbs +24.2%
Contains more OtherOther +207%
Contains more FatsFats +520%
Contains more WaterWater +14.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 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 -73.1%
Contains more Mono. FatMonounsaturated Fat +1988.9%
Contains more Poly. FatPolyunsaturated fat +795.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Buckwheat Opinion
Calories 128kcal 92kcal Adzuki bean
Protein 7.52g 3.38g Adzuki bean
Fats 0.1g 0.62g Buckwheat
Net carbs 17.47g 17.24g Adzuki bean
Carbs 24.77g 19.94g Adzuki bean
Magnesium 52mg 51mg Adzuki bean
Calcium 28mg 7mg Adzuki bean
Potassium 532mg 88mg Adzuki bean
Iron 2mg 0.8mg Adzuki bean
Sugar 0.9g Adzuki bean
Fiber 7.3g 2.7g Adzuki bean
Copper 0.298mg 0.146mg Adzuki bean
Zinc 1.77mg 0.61mg Adzuki bean
Phosphorus 168mg 70mg Adzuki bean
Sodium 8mg 4mg Buckwheat
Vitamin A 6IU 0IU Adzuki bean
Vitamin E 0.09mg Buckwheat
Manganese 0.573mg 0.403mg Adzuki bean
Selenium 1.2µg 2.2µg Buckwheat
Vitamin B1 0.115mg 0.04mg Adzuki bean
Vitamin B2 0.064mg 0.039mg Adzuki bean
Vitamin B3 0.717mg 0.94mg Buckwheat
Vitamin B5 0.43mg 0.359mg Adzuki bean
Vitamin B6 0.096mg 0.077mg Adzuki bean
Vitamin K 1.9µg Buckwheat
Folate 121µg 14µg Adzuki bean
Choline 20.1mg Buckwheat
Saturated Fat 0.036g 0.134g Adzuki bean
Monounsaturated Fat 0.009g 0.188g Buckwheat
Polyunsaturated fat 0.021g 0.188g Buckwheat
Tryptophan 0.072mg 0.049mg Adzuki bean
Threonine 0.255mg 0.129mg Adzuki bean
Isoleucine 0.3mg 0.127mg Adzuki bean
Leucine 0.632mg 0.212mg Adzuki bean
Lysine 0.567mg 0.172mg Adzuki bean
Methionine 0.079mg 0.044mg Adzuki bean
Phenylalanine 0.398mg 0.133mg Adzuki bean
Valine 0.387mg 0.173mg Adzuki bean
Histidine 0.198mg 0.079mg Adzuki bean
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki 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
15%
Adzuki bean
8%
Buckwheat
Minerals Daily Need Coverage Score
47%
Adzuki bean
24%
Buckwheat

Comparison summary

Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.098g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 22)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.4)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.