Cranberry beans vs. Buckwheat — In-Depth Nutrition Comparison

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Significant differences between cranberry beans and buckwheat

Cranberry beans is richer than buckwheat in folate, fiber, iron, vitamin B1, copper, phosphorus, and potassium.
Cranberry beans covers your daily folate needs 48% more than buckwheat.
Cranberry beans has 7 times more calcium than buckwheat. Cranberry beans has 50mg of calcium, while buckwheat has 7mg.
Buckwheat has a higher glycemic index (51) than cranberry beans (35).

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt 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.

Cranberry beans

Buckwheat

Contains more CalciumCalcium	+614.3%
Contains more PotassiumPotassium	+339.8%
Contains more IronIron	+161.3%
Contains more CopperCopper	+58.2%
Contains more ZincZinc	+86.9%
Contains more PhosphorusPhosphorus	+92.9%
Contains less SodiumSodium	-75%

Contains more SeleniumSelenium

+69.2%

~equal in Magnesium ~51mg

~equal in Manganese ~0.403mg

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.

Cranberry beans

Buckwheat

Contains more Vitamin B1Vitamin B1	+425%
Contains more Vitamin B2Vitamin B2	+76.9%
Contains more FolateFolate	+1378.6%

Contains more Vitamin B3Vitamin B3	+82.5%
Contains more Vitamin B5Vitamin B5	+49.6%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.077mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	207µg	14µg	48%
Fiber	8.6g	2.7g	24%
Iron	2.09mg	0.8mg	16%
Vitamin B1	0.21mg	0.04mg	14%
Protein	9.34g	3.38g	12%
Potassium	387mg	88mg	9%
Copper	0.231mg	0.146mg	9%
Phosphorus	135mg	70mg	9%
Zinc	1.14mg	0.61mg	5%
Choline		20.1mg	4%
Calcium	50mg	7mg	4%
Vitamin B3	0.515mg	0.94mg	3%
Calories	136kcal	92kcal	2%
Selenium	1.3µg	2.2µg	2%
Vitamin K		1.9µg	2%
Vitamin B5	0.24mg	0.359mg	2%
Vitamin B2	0.069mg	0.039mg	2%
Carbs	24.46g	19.94g	2%
Manganese	0.37mg	0.403mg	1%
Vitamin E		0.09mg	1%
Fats	0.46g	0.62g	0%
Net carbs	15.86g	17.24g	N/A
Magnesium	50mg	51mg	0%
Sugar		0.9g	N/A
Sodium	1mg	4mg	0%
Vitamin B6	0.081mg	0.077mg	0%
Saturated fat	0.119g	0.134g	0%
Monounsaturated fat	0.04g	0.188g	0%
Polyunsaturated fat	0.199g	0.188g	0%
Tryptophan	0.111mg	0.049mg	0%
Threonine	0.393mg	0.129mg	0%
Isoleucine	0.412mg	0.127mg	0%
Leucine	0.746mg	0.212mg	0%
Lysine	0.641mg	0.172mg	0%
Methionine	0.14mg	0.044mg	0%
Phenylalanine	0.505mg	0.133mg	0%
Valine	0.489mg	0.173mg	0%
Histidine	0.26mg	0.079mg	0%
Fructose		0.1g	0%