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Cranberry bean vs Buckwheat - In-Depth Nutrition Comparison

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What are the differences between Cranberry bean and Buckwheat?

  • Cranberry bean is higher in Folate, Fiber, Vitamin B1, Iron, and Potassium, however Buckwheat is richer in Vitamin B3, Copper, Magnesium, Manganese, and Vitamin B2.
  • Cranberry bean's daily need coverage for Folate is 144% more.
  • Buckwheat contains 7 times less Vitamin B1 than Cranberry bean. Cranberry bean contains 0.747mg of Vitamin B1, while Buckwheat contains 0.101mg.

We used Beans, cranberry (roman), mature seeds, raw and Buckwheat types in this article.

Infographic

Cranberry bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +605.6%
Contains more Iron +127.3%
Contains more Potassium +189.6%
Contains more Zinc +51.3%
Contains more Magnesium +48.1%
Contains less Sodium -83.3%
Contains more Copper +38.5%
Equal in Phosphorus - 347
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +605.6%
Contains more Iron +127.3%
Contains more Potassium +189.6%
Contains more Zinc +51.3%
Contains more Magnesium +48.1%
Contains less Sodium -83.3%
Contains more Copper +38.5%
Equal in Phosphorus - 347

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +639.6%
Contains more Vitamin B6 +47.1%
Contains more Folate +1913.3%
Contains more Vitamin B2 +99.5%
Contains more Vitamin B3 +382.5%
Contains more Vitamin B5 +64.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +639.6%
Contains more Vitamin B6 +47.1%
Contains more Folate +1913.3%
Contains more Vitamin B2 +99.5%
Contains more Vitamin B3 +382.5%
Contains more Vitamin B5 +64.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean Buckwheat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Buckwheat Opinion
Net carbs 35.35g 61.5g Buckwheat
Protein 23.03g 13.25g Cranberry bean
Fats 1.23g 3.4g Buckwheat
Carbs 60.05g 71.5g Buckwheat
Calories 335kcal 343kcal Buckwheat
Starch g g
Fructose g g
Sugar g g
Fiber 24.7g 10g Cranberry bean
Calcium 127mg 18mg Cranberry bean
Iron 5mg 2.2mg Cranberry bean
Magnesium 156mg 231mg Buckwheat
Phosphorus 372mg 347mg Cranberry bean
Potassium 1332mg 460mg Cranberry bean
Sodium 6mg 1mg Buckwheat
Zinc 3.63mg 2.4mg Cranberry bean
Copper 0.794mg 1.1mg Buckwheat
Vitamin A 2IU 0IU Cranberry bean
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.747mg 0.101mg Cranberry bean
Vitamin B2 0.213mg 0.425mg Buckwheat
Vitamin B3 1.455mg 7.02mg Buckwheat
Vitamin B5 0.748mg 1.233mg Buckwheat
Vitamin B6 0.309mg 0.21mg Cranberry bean
Folate 604µg 30µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.273mg 0.192mg Cranberry bean
Threonine 0.969mg 0.506mg Cranberry bean
Isoleucine 1.017mg 0.498mg Cranberry bean
Leucine 1.838mg 0.832mg Cranberry bean
Lysine 1.58mg 0.672mg Cranberry bean
Methionine 0.346mg 0.172mg Cranberry bean
Phenylalanine 1.245mg 0.52mg Cranberry bean
Valine 1.205mg 0.678mg Cranberry bean
Histidine 0.641mg 0.309mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g g Buckwheat
Saturated Fat 0.316g 0.741g Cranberry bean
Monounsaturated Fat 0.106g 1.04g Buckwheat
Polyunsaturated fat 0.527g 1.039g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
69
Cranberry bean
33
Buckwheat
Mineral Summary Score
122
Cranberry bean
109
Buckwheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Cranberry bean
80%
Buckwheat
Carbohydrates
60%
Cranberry bean
72%
Buckwheat
Fats
6%
Cranberry bean
16%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.425g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 19)
Which food is cheaper?
Cranberry bean
Cranberry bean is cheaper (difference - $0.2)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.