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.
| 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
| Contains more ProteinProtein | +176.3% |
| Contains more CarbsCarbs | +22.7% |
| Contains more OtherOther | +153.5% |
| Contains more FatsFats | +34.8% |
| Contains more WaterWater | +17% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 g
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
| Contains less Sat. FatSaturated fat | -11.2% |
| Contains more Mono. FatMonounsaturated fat | +370% |
~equal in
Polyunsaturated fat
~0.188g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
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
20%
8%
Minerals Daily Need Coverage Score
38%
24%
Comparison summary
Which food is lower in Sugar?
Cranberry beans is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Cranberry beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Cranberry beans is lower in Saturated fat (difference - 0.015g)
Which food is lower in glycemic index?
Cranberry beans is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($2.4)
Which food is richer in minerals?
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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.
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.