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Kidney bean vs Buckwheat - In-Depth Nutrition Comparison

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What are the differences between Kidney bean and Buckwheat?

  • Kidney bean is richer than Buckwheat in Folate, Iron, Copper, Fiber, Phosphorus, Vitamin B1, Potassium, Manganese, Vitamin B6, and Magnesium.
  • Kidney bean's daily need coverage for Folate is 95% more.
  • Kidney bean has 16 times more Potassium than Buckwheat. While Kidney bean 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 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
Kidney bean
Kidney bean
7
:
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 less Sodium -83.3%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 bean
Kidney bean
2
:
1
Buckwheat
Buckwheat
Contains less Saturated Fat -10.4%
Contains more Polyunsaturated fat +143.1%
Contains more Monounsaturated Fat +193.8%
Kidney bean
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean 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 bean Buckwheat Opinion
Net carbs 35.11g 17.24g Kidney bean
Protein 23.58g 3.38g Kidney bean
Fats 0.83g 0.62g Kidney bean
Carbs 60.01g 19.94g Kidney bean
Calories 333kcal 92kcal Kidney bean
Fructose 0.1g Buckwheat
Sugar 2.23g 0.9g Buckwheat
Fiber 24.9g 2.7g Kidney bean
Calcium 143mg 7mg Kidney bean
Iron 8.2mg 0.8mg Kidney bean
Magnesium 140mg 51mg Kidney bean
Phosphorus 407mg 70mg Kidney bean
Potassium 1406mg 88mg Kidney bean
Sodium 24mg 4mg Buckwheat
Zinc 2.79mg 0.61mg Kidney bean
Copper 0.958mg 0.146mg Kidney bean
Vitamin E 0.22mg 0.09mg Kidney bean
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.04mg Kidney bean
Vitamin B2 0.219mg 0.039mg Kidney bean
Vitamin B3 2.06mg 0.94mg Kidney bean
Vitamin B5 0.78mg 0.359mg Kidney bean
Vitamin B6 0.397mg 0.077mg Kidney bean
Folate 394µg 14µg Kidney bean
Vitamin K 19µg 1.9µg Kidney bean
Tryptophan 0.279mg 0.049mg Kidney bean
Threonine 0.992mg 0.129mg Kidney bean
Isoleucine 1.041mg 0.127mg Kidney bean
Leucine 1.882mg 0.212mg Kidney bean
Lysine 1.618mg 0.172mg Kidney bean
Methionine 0.355mg 0.044mg Kidney bean
Phenylalanine 1.275mg 0.133mg Kidney bean
Valine 1.233mg 0.173mg Kidney bean
Histidine 0.656mg 0.079mg Kidney bean
Saturated Fat 0.12g 0.134g Kidney bean
Monounsaturated Fat 0.064g 0.188g Buckwheat
Polyunsaturated fat 0.457g 0.188g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
8%
Buckwheat
Minerals Daily Need Coverage Score
143%
Kidney bean
22%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 23)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $1.2)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean 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

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. Kidney bean - 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.