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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.
Contains more Calcium +771.4%
Contains more Iron +148.8%
Contains more Phosphorus +55.7%
Contains more Potassium +306.8%
Contains more Zinc +19.7%
Contains more Selenium +159.1%
Contains more Magnesium +18.6%
Contains less Sodium -99.1%
Contains more Manganese +58%
Equal in Copper - 0.146
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +771.4%
Contains more Iron +148.8%
Contains more Phosphorus +55.7%
Contains more Potassium +306.8%
Contains more Zinc +19.7%
Contains more Selenium +159.1%
Contains more Magnesium +18.6%
Contains less Sodium -99.1%
Contains more Manganese +58%
Equal in Copper - 0.146

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 C +∞%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B6 +16.9%
Contains more Folate +242.9%
Contains more Vitamin B3 +130.4%
Contains more Vitamin B5 +131.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 11% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B6 +16.9%
Contains more Folate +242.9%
Contains more Vitamin B3 +130.4%
Contains more Vitamin B5 +131.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +63.9%
Contains more Fats +730.6%
Contains more Other +483.7%
Contains more Water +16.1%
Equal in Carbs - 19.94
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 Protein +63.9%
Contains more Fats +730.6%
Contains more Other +483.7%
Contains more Water +16.1%
Equal in Carbs - 19.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1034.6%
Contains more Polyunsaturated fat +293.6%
Contains less Saturated Fat -93.1%
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +1034.6%
Contains more Polyunsaturated fat +293.6%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol 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
Net carbs 16.13g 17.24g Buckwheat
Protein 5.54g 3.38g Baked beans
Fats 5.15g 0.62g Baked beans
Carbs 21.63g 19.94g Baked beans
Calories 155kcal 92kcal Baked beans
Fructose 0.1g Buckwheat
Sugar 0.9g Baked beans
Fiber 5.5g 2.7g Baked beans
Calcium 61mg 7mg Baked beans
Iron 1.99mg 0.8mg Baked beans
Magnesium 43mg 51mg Buckwheat
Phosphorus 109mg 70mg Baked beans
Potassium 358mg 88mg Baked beans
Sodium 422mg 4mg Buckwheat
Zinc 0.73mg 0.61mg Baked beans
Copper 0.159mg 0.146mg Baked beans
Manganese 0.255mg 0.403mg Buckwheat
Selenium 5.7µg 2.2µg Baked beans
Vitamin E 0.09mg Buckwheat
Vitamin C 1.1mg 0mg 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
Folate 48µg 14µg Baked beans
Choline 20.1mg Buckwheat
Vitamin K 1.9µg Buckwheat
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
Cholesterol 5mg 0mg Buckwheat
Saturated Fat 1.948g 0.134g Buckwheat
Monounsaturated Fat 2.133g 0.188g Baked beans
Polyunsaturated fat 0.74g 0.188g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 418mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 5mg)
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.