Baked beans vs. Buckwheat — In-Depth Nutrition Comparison

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A recap on the 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.

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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.

Baked beans

Buckwheat

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.

Baked beans

Buckwheat

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 ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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%