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  6. Baked beans vs. Buckwheat

Baked beans vs. Buckwheat — In-Depth Nutrition Comparison

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A recap on differences between Baked beans and Buckwheat

  • Baked beans have more Iron, Fiber, Folate, Vitamin B1, Potassium, Selenium, and Phosphorus, however, Buckwheat is higher in Manganese.
  • Baked beans covers your daily Sodium needs 18% more than Buckwheat.
  • Buckwheat contains 15 times less Saturated Fat than Baked beans. Baked beans contain 1.948g of Saturated Fat, while Buckwheat contains 0.134g.
  • Buckwheat has less Sodium.

Food varieties used in this article are Beans, baked, home prepared and Buckwheat groats, roasted, cooked.

Infographic

Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +771.4%
Contains more PotassiumPotassium +306.8%
Contains more IronIron +148.8%
Contains more ZincZinc +19.7%
Contains more PhosphorusPhosphorus +55.7%
Contains more SeleniumSelenium +159.1%
Contains more MagnesiumMagnesium +18.6%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +58%
~equal in Copper ~0.146mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more Vitamin B6Vitamin B6 +16.9%
Contains more FolateFolate +242.9%
Contains more Vitamin B3Vitamin B3 +130.4%
Contains more Vitamin B5Vitamin B5 +131.6%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +63.9%
Contains more FatsFats +730.6%
Contains more OtherOther +483.7%
Contains more WaterWater +16.1%
~equal in Carbs ~19.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated Fat: Sat. Fat 1.948 g
Monounsaturated Fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 more Mono. FatMonounsaturated Fat +1034.6%
Contains more Poly. FatPolyunsaturated fat +293.6%
Contains less Sat. FatSaturated Fat -93.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Baked beans Buckwheat Opinion
Calories 155kcal 92kcal Baked beans
Protein 5.54g 3.38g Baked beans
Fats 5.15g 0.62g Baked beans
Vitamin C 1.1mg 0mg Baked beans
Net carbs 16.13g 17.24g Buckwheat
Carbs 21.63g 19.94g Baked beans
Cholesterol 5mg 0mg Buckwheat
Magnesium 43mg 51mg Buckwheat
Calcium 61mg 7mg Baked beans
Potassium 358mg 88mg Baked beans
Iron 1.99mg 0.8mg Baked beans
Sugar 0.9g Baked beans
Fiber 5.5g 2.7g Baked beans
Copper 0.159mg 0.146mg Baked beans
Zinc 0.73mg 0.61mg Baked beans
Phosphorus 109mg 70mg Baked beans
Sodium 422mg 4mg Buckwheat
Vitamin E 0.09mg Buckwheat
Manganese 0.255mg 0.403mg Buckwheat
Selenium 5.7µg 2.2µg Baked beans
Vitamin B1 0.136mg 0.04mg Baked beans
Vitamin B2 0.049mg 0.039mg Baked beans
Vitamin B3 0.408mg 0.94mg Buckwheat
Vitamin B5 0.155mg 0.359mg Buckwheat
Vitamin B6 0.09mg 0.077mg Baked beans
Vitamin K 1.9µg Buckwheat
Folate 48µg 14µg Baked beans
Choline 20.1mg Buckwheat
Saturated Fat 1.948g 0.134g Buckwheat
Monounsaturated Fat 2.133g 0.188g Baked beans
Polyunsaturated fat 0.74g 0.188g Baked beans
Tryptophan 0.067mg 0.049mg Baked beans
Threonine 0.228mg 0.129mg Baked beans
Isoleucine 0.242mg 0.127mg Baked beans
Leucine 0.428mg 0.212mg Baked beans
Lysine 0.379mg 0.172mg Baked beans
Methionine 0.086mg 0.044mg Baked beans
Phenylalanine 0.287mg 0.133mg Baked beans
Valine 0.282mg 0.173mg Baked beans
Histidine 0.153mg 0.079mg Baked beans
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans 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
9%
Baked beans
8%
Buckwheat
Minerals Daily Need Coverage Score
39%
Baked beans
24%
Buckwheat

Comparison summary

Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 418mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.814g)
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 11)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $0.6)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals
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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.