Cranberry bean raw vs. Buckwheat — In-Depth Nutrition Comparison
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How are cranberry bean raw and buckwheat different?
- Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, potassium, zinc, magnesium, and manganese than buckwheat.
- Daily need coverage for folate for cranberry bean raw is 148% higher.
- Cranberry bean raw contains 19 times more vitamin B1 than buckwheat. While cranberry bean raw contains 0.747mg of vitamin B1, buckwheat contains only 0.04mg.
- Cranberry bean raw has a lower glycemic index (35) than buckwheat (51).
Beans, cranberry (roman), mature seeds, raw and Buckwheat groats, roasted, cooked are the varieties used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +205.9% |
| Contains more CalciumCalcium | +1714.3% |
| Contains more PotassiumPotassium | +1413.6% |
| Contains more IronIron | +525% |
| Contains more CopperCopper | +443.8% |
| Contains more ZincZinc | +495.1% |
| Contains more PhosphorusPhosphorus | +431.4% |
| Contains more ManganeseManganese | +128.3% |
| Contains more SeleniumSelenium | +477.3% |
| Contains less SodiumSodium | -33.3% |
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 B1Vitamin B1 | +1767.5% |
| Contains more Vitamin B2Vitamin B2 | +446.2% |
| Contains more Vitamin B3Vitamin B3 | +54.8% |
| Contains more Vitamin B5Vitamin B5 | +108.4% |
| Contains more Vitamin B6Vitamin B6 | +301.3% |
| Contains more FolateFolate | +4214.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
| Contains more ProteinProtein | +581.4% |
| Contains more FatsFats | +98.4% |
| Contains more CarbsCarbs | +201.2% |
| Contains more OtherOther | +667.4% |
| Contains more WaterWater | +510.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
| Contains more Poly. FatPolyunsaturated fat | +180.3% |
| Contains less Sat. FatSaturated fat | -57.6% |
| Contains more Mono. FatMonounsaturated fat | +77.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 604µg | 14µg | 148% |
| Fiber | 24.7g | 2.7g | 88% |
| Copper | 0.794mg | 0.146mg | 72% |
| Vitamin B1 | 0.747mg | 0.04mg | 59% |
| Iron | 5mg | 0.8mg | 53% |
| Phosphorus | 372mg | 70mg | 43% |
| Protein | 23.03g | 3.38g | 39% |
| Potassium | 1332mg | 88mg | 37% |
| Zinc | 3.63mg | 0.61mg | 27% |
| Magnesium | 156mg | 51mg | 25% |
| Manganese | 0.92mg | 0.403mg | 22% |
| Selenium | 12.7µg | 2.2µg | 19% |
| Vitamin B6 | 0.309mg | 0.077mg | 18% |
| Vitamin B2 | 0.213mg | 0.039mg | 13% |
| Carbs | 60.05g | 19.94g | 13% |
| Calories | 335kcal | 92kcal | 12% |
| Calcium | 127mg | 7mg | 12% |
| Vitamin B5 | 0.748mg | 0.359mg | 8% |
| Choline | 20.1mg | 4% | |
| Vitamin B3 | 1.455mg | 0.94mg | 3% |
| Polyunsaturated fat | 0.527g | 0.188g | 2% |
| Vitamin K | 1.9µg | 2% | |
| Vitamin E | 0.09mg | 1% | |
| Fats | 1.23g | 0.62g | 1% |
| Saturated fat | 0.316g | 0.134g | 1% |
| Net carbs | 35.35g | 17.24g | N/A |
| Sugar | 0.9g | N/A | |
| Sodium | 6mg | 4mg | 0% |
| Monounsaturated fat | 0.106g | 0.188g | 0% |
| Tryptophan | 0.273mg | 0.049mg | 0% |
| Threonine | 0.969mg | 0.129mg | 0% |
| Isoleucine | 1.017mg | 0.127mg | 0% |
| Leucine | 1.838mg | 0.212mg | 0% |
| Lysine | 1.58mg | 0.172mg | 0% |
| Methionine | 0.346mg | 0.044mg | 0% |
| Phenylalanine | 1.245mg | 0.133mg | 0% |
| Valine | 1.205mg | 0.173mg | 0% |
| Histidine | 0.641mg | 0.079mg | 0% |
| Fructose | 0.1g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
64%
8%
Minerals Daily Need Coverage Score
117%
24%
Comparison summary
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Cranberry bean raw is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Cranberry bean raw is relatively richer in minerals
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.182g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
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.