Baked beans vs. Buckwheat — In-Depth Nutrition Comparison
Compare
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 cover 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.
- The glycemic index of buckwheat is higher.
Food varieties used in this article are Beans, baked, home prepared and Buckwheat groats, roasted, cooked.
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.
| 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.54 g
Fats:
5.15 g
Carbs:
21.63 g
Water:
65.17 g
Other:
2.51 g
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
Saturated fat:
Sat. Fat
1.948 g
Monounsaturated fat:
Mono. Fat
2.133 g
Polyunsaturated fat:
Poly. Fat
0.74 g
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.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 422mg | 4mg | 18% |
| Iron | 1.99mg | 0.8mg | 15% |
| Fiber | 5.5g | 2.7g | 11% |
| Folate | 48µg | 14µg | 9% |
| Vitamin B1 | 0.136mg | 0.04mg | 8% |
| Potassium | 358mg | 88mg | 8% |
| Saturated fat | 1.948g | 0.134g | 8% |
| Fats | 5.15g | 0.62g | 7% |
| Manganese | 0.255mg | 0.403mg | 6% |
| Phosphorus | 109mg | 70mg | 6% |
| Selenium | 5.7µg | 2.2µg | 6% |
| Calcium | 61mg | 7mg | 5% |
| Monounsaturated fat | 2.133g | 0.188g | 5% |
| Choline | 20.1mg | 4% | |
| Vitamin B5 | 0.155mg | 0.359mg | 4% |
| Polyunsaturated fat | 0.74g | 0.188g | 4% |
| Protein | 5.54g | 3.38g | 4% |
| Vitamin B3 | 0.408mg | 0.94mg | 3% |
| Calories | 155kcal | 92kcal | 3% |
| Vitamin K | 1.9µg | 2% | |
| Cholesterol | 5mg | 0mg | 2% |
| Magnesium | 43mg | 51mg | 2% |
| Vitamin E | 0.09mg | 1% | |
| Zinc | 0.73mg | 0.61mg | 1% |
| Carbs | 21.63g | 19.94g | 1% |
| Vitamin C | 1.1mg | 0mg | 1% |
| Vitamin B6 | 0.09mg | 0.077mg | 1% |
| Copper | 0.159mg | 0.146mg | 1% |
| Vitamin B2 | 0.049mg | 0.039mg | 1% |
| Net carbs | 16.13g | 17.24g | N/A |
| Sugar | 0.9g | N/A | |
| Tryptophan | 0.067mg | 0.049mg | 0% |
| Threonine | 0.228mg | 0.129mg | 0% |
| Isoleucine | 0.242mg | 0.127mg | 0% |
| Leucine | 0.428mg | 0.212mg | 0% |
| Lysine | 0.379mg | 0.172mg | 0% |
| Methionine | 0.086mg | 0.044mg | 0% |
| Phenylalanine | 0.287mg | 0.133mg | 0% |
| Valine | 0.282mg | 0.173mg | 0% |
| Histidine | 0.153mg | 0.079mg | 0% |
| Fructose | 0.1g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
8%
Minerals Daily Need Coverage Score
39%
24%
Comparison summary
Which food is lower in Cholesterol?
Buckwheat is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 418mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 1.814g)
Which food is lower in Sugar?
Baked beans is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Baked beans is lower in glycemic index (difference - 11)
Which food is cheaper?
Baked beans is cheaper (difference - $0.6)
Which food is richer in minerals?
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.