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  6. Broad bean raw vs. Buckwheat

Broad bean raw vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between broad bean raw and buckwheat

  • The amount of folate, vitamin K, copper, vitamin B2, fiber, manganese, iron, phosphorus, vitamin B3, and vitamin B1 in broad bean raw is higher than in buckwheat.
  • Broad bean raw covers your daily need for folate, 34% more than buckwheat.
  • Broad bean raw contains 22 times more vitamin K than buckwheat. While broad bean raw contains 40.9µg of vitamin K, buckwheat contains only 1.9µg.
  • Buckwheat has a lower glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of broad bean raw is 79.

These are the specific foods used in this comparison Beans, fava, in pod, raw and Buckwheat groats, roasted, cooked.

Infographic

Broad bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +428.6%
Contains more PotassiumPotassium +277.3%
Contains more IronIron +93.8%
Contains more CopperCopper +175.3%
Contains more ZincZinc +63.9%
Contains more PhosphorusPhosphorus +84.3%
Contains more ManganeseManganese +64%
Contains more MagnesiumMagnesium +54.5%
Contains less SodiumSodium -84%
Contains more SeleniumSelenium +175%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1188.9%
Contains more Vitamin B1Vitamin B1 +232.5%
Contains more Vitamin B2Vitamin B2 +643.6%
Contains more Vitamin B3Vitamin B3 +139.3%
Contains more Vitamin B6Vitamin B6 +35.1%
Contains more Vitamin KVitamin K +2052.6%
Contains more FolateFolate +957.1%
Contains more Vitamin B5Vitamin B5 +59.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Buckwheat DV% diff.
Folate 148µg 14µg 34%
Vitamin K 40.9µg 1.9µg 33%
Copper 0.402mg 0.146mg 28%
Vitamin B2 0.29mg 0.039mg 19%
Fiber 7.5g 2.7g 19%
Manganese 0.661mg 0.403mg 11%
Protein 7.92g 3.38g 9%
Iron 1.55mg 0.8mg 9%
Vitamin B3 2.249mg 0.94mg 8%
Phosphorus 129mg 70mg 8%
Vitamin B1 0.133mg 0.04mg 8%
Vitamin E 1.16mg 0.09mg 7%
Potassium 332mg 88mg 7%
Zinc 1mg 0.61mg 4%
Magnesium 33mg 51mg 4%
Choline 20.1mg 4%
Vitamin C 3.7mg 0mg 4%
Calcium 37mg 7mg 3%
Selenium 0.8µg 2.2µg 3%
Vitamin B5 0.225mg 0.359mg 3%
Vitamin A 17µg 0µg 2%
Vitamin B6 0.104mg 0.077mg 2%
Sodium 25mg 4mg 1%
Carbs 17.63g 19.94g 1%
Polyunsaturated fat 0.342g 0.188g 1%
Calories 88kcal 92kcal 0%
Fats 0.73g 0.62g 0%
Net carbs 10.13g 17.24g N/A
Sugar 9.21g 0.9g N/A
Saturated fat 0.118g 0.134g 0%
Monounsaturated fat 0.104g 0.188g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 ProteinProtein +134.3%
Contains more FatsFats +17.7%
Contains more OtherOther +160.5%
Contains more CarbsCarbs +13.1%
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
26% 37% 37%
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 -11.9%
Contains more Poly. FatPolyunsaturated fat +81.9%
Contains more Mono. FatMonounsaturated fat +80.8%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.