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  6. Kidney beans raw vs. Buckwheat

Kidney beans raw vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between Kidney beans raw and Buckwheat?

  • Kidney beans raw is richer than Buckwheat in Folate, Iron, Copper, Fiber, Phosphorus, Vitamin B1, Potassium, Manganese, Vitamin B6, and Magnesium.
  • Kidney beans raw's daily need coverage for Folate is 95% more.
  • Kidney beans raw has 16 times more Potassium than Buckwheat. While Kidney beans raw has 1406mg of Potassium, Buckwheat has only 88mg.

We used Beans, kidney, all types, mature seeds, raw and Buckwheat groats, roasted, cooked types in this article.

Infographic

Kidney beans 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.
Kidney beans raw
Kidney beans raw
9
:
1
Buckwheat
Buckwheat
Contains more Calcium +1942.9%
Contains more Iron +925%
Contains more Magnesium +174.5%
Contains more Phosphorus +481.4%
Contains more Potassium +1497.7%
Contains more Zinc +357.4%
Contains more Copper +556.2%
Contains more Manganese +153.3%
Contains more Selenium +45.5%
Contains less Sodium -83.3%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +1942.9%
Contains more Iron +925%
Contains more Magnesium +174.5%
Contains more Phosphorus +481.4%
Contains more Potassium +1497.7%
Contains more Zinc +357.4%
Contains more Copper +556.2%
Contains more Manganese +153.3%
Contains more Selenium +45.5%
Contains less Sodium -83.3%

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.
Kidney beans raw
Kidney beans raw
9
:
0
Buckwheat
Buckwheat
Contains more Vitamin E +144.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1222.5%
Contains more Vitamin B2 +461.5%
Contains more Vitamin B3 +119.1%
Contains more Vitamin B5 +117.3%
Contains more Vitamin B6 +415.6%
Contains more Folate +2714.3%
Contains more Vitamin K +900%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin E +144.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1222.5%
Contains more Vitamin B2 +461.5%
Contains more Vitamin B3 +119.1%
Contains more Vitamin B5 +117.3%
Contains more Vitamin B6 +415.6%
Contains more Folate +2714.3%
Contains more Vitamin K +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Buckwheat
Buckwheat
Contains more Protein +597.6%
Contains more Fats +33.9%
Contains more Carbs +201%
Contains more Other +790.7%
Contains more Water +543.7%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Buckwheat
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 Protein +597.6%
Contains more Fats +33.9%
Contains more Carbs +201%
Contains more Other +790.7%
Contains more Water +543.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Buckwheat
Buckwheat
Contains less Saturated Fat -10.4%
Contains more Polyunsaturated fat +143.1%
Contains more Monounsaturated Fat +193.8%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -10.4%
Contains more Polyunsaturated fat +143.1%
Contains more Monounsaturated Fat +193.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Buckwheat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Buckwheat Opinion
Net carbs 35.11g 17.24g Kidney beans raw
Protein 23.58g 3.38g Kidney beans raw
Fats 0.83g 0.62g Kidney beans raw
Carbs 60.01g 19.94g Kidney beans raw
Calories 333kcal 92kcal Kidney beans raw
Fructose 0.1g Buckwheat
Sugar 2.23g 0.9g Buckwheat
Fiber 24.9g 2.7g Kidney beans raw
Calcium 143mg 7mg Kidney beans raw
Iron 8.2mg 0.8mg Kidney beans raw
Magnesium 140mg 51mg Kidney beans raw
Phosphorus 407mg 70mg Kidney beans raw
Potassium 1406mg 88mg Kidney beans raw
Sodium 24mg 4mg Buckwheat
Zinc 2.79mg 0.61mg Kidney beans raw
Copper 0.958mg 0.146mg Kidney beans raw
Manganese 1.021mg 0.403mg Kidney beans raw
Selenium 3.2µg 2.2µg Kidney beans raw
Vitamin E 0.22mg 0.09mg Kidney beans raw
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.04mg Kidney beans raw
Vitamin B2 0.219mg 0.039mg Kidney beans raw
Vitamin B3 2.06mg 0.94mg Kidney beans raw
Vitamin B5 0.78mg 0.359mg Kidney beans raw
Vitamin B6 0.397mg 0.077mg Kidney beans raw
Folate 394µg 14µg Kidney beans raw
Vitamin K 19µg 1.9µg Kidney beans raw
Tryptophan 0.279mg 0.049mg Kidney beans raw
Threonine 0.992mg 0.129mg Kidney beans raw
Isoleucine 1.041mg 0.127mg Kidney beans raw
Leucine 1.882mg 0.212mg Kidney beans raw
Lysine 1.618mg 0.172mg Kidney beans raw
Methionine 0.355mg 0.044mg Kidney beans raw
Phenylalanine 1.275mg 0.133mg Kidney beans raw
Valine 1.233mg 0.173mg Kidney beans raw
Histidine 0.656mg 0.079mg Kidney beans raw
Saturated Fat 0.12g 0.134g Kidney beans raw
Monounsaturated Fat 0.064g 0.188g Buckwheat
Polyunsaturated fat 0.457g 0.188g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
60%
Kidney beans raw
8%
Buckwheat
Minerals Daily Need Coverage Score
130%
Kidney beans raw
24%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1.2)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.33g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 20mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.