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Kidney bean vs Buckwheat - In-Depth Nutrition Comparison

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A recap on differences between Kidney bean and Buckwheat

  • Kidney bean is higher in Folate, Iron, Fiber, Vitamin B1, Potassium, and Vitamin B6, yet Buckwheat is higher in Vitamin B3, Magnesium, Vitamin B2, and Copper.
  • Kidney bean covers your daily Folate needs 91% more than Buckwheat.
  • Kidney bean contains 5 times more Vitamin B1 than Buckwheat. While Kidney bean contains 0.529mg of Vitamin B1, Buckwheat contains only 0.101mg.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Buckwheat.

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
Contains more Calcium +694.4%
Contains more Iron +272.7%
Contains more Phosphorus +17.3%
Contains more Potassium +205.7%
Contains more Zinc +16.3%
Contains more Magnesium +65%
Contains less Sodium -95.8%
Contains more Copper +14.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +694.4%
Contains more Iron +272.7%
Contains more Phosphorus +17.3%
Contains more Potassium +205.7%
Contains more Zinc +16.3%
Contains more Magnesium +65%
Contains less Sodium -95.8%
Contains more Copper +14.8%

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 C +∞%
Contains more Vitamin B1 +423.8%
Contains more Vitamin B6 +89%
Contains more Folate +1213.3%
Contains more Vitamin B2 +94.1%
Contains more Vitamin B3 +240.8%
Contains more Vitamin B5 +58.1%
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%
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 C +∞%
Contains more Vitamin B1 +423.8%
Contains more Vitamin B6 +89%
Contains more Folate +1213.3%
Contains more Vitamin B2 +94.1%
Contains more Vitamin B3 +240.8%
Contains more Vitamin B5 +58.1%

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
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Buckwheat Opinion
Net carbs 35.11g 61.5g Buckwheat
Protein 23.58g 13.25g Kidney bean
Fats 0.83g 3.4g Buckwheat
Carbs 60.01g 71.5g Buckwheat
Calories 333kcal 343kcal Buckwheat
Starch g g
Fructose g g
Sugar 2.23g g Buckwheat
Fiber 24.9g 10g Kidney bean
Calcium 143mg 18mg Kidney bean
Iron 8.2mg 2.2mg Kidney bean
Magnesium 140mg 231mg Buckwheat
Phosphorus 407mg 347mg Kidney bean
Potassium 1406mg 460mg Kidney bean
Sodium 24mg 1mg Buckwheat
Zinc 2.79mg 2.4mg Kidney bean
Copper 0.958mg 1.1mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E 0.22mg mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.101mg Kidney bean
Vitamin B2 0.219mg 0.425mg Buckwheat
Vitamin B3 2.06mg 7.02mg Buckwheat
Vitamin B5 0.78mg 1.233mg Buckwheat
Vitamin B6 0.397mg 0.21mg Kidney bean
Folate 394µg 30µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 19µg µg Kidney bean
Tryptophan 0.279mg 0.192mg Kidney bean
Threonine 0.992mg 0.506mg Kidney bean
Isoleucine 1.041mg 0.498mg Kidney bean
Leucine 1.882mg 0.832mg Kidney bean
Lysine 1.618mg 0.672mg Kidney bean
Methionine 0.355mg 0.172mg Kidney bean
Phenylalanine 1.275mg 0.52mg Kidney bean
Valine 1.233mg 0.678mg Kidney bean
Histidine 0.656mg 0.309mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat 0g g Buckwheat
Saturated Fat 0.12g 0.741g Kidney bean
Monounsaturated Fat 0.064g 1.04g Buckwheat
Polyunsaturated fat 0.457g 1.039g Buckwheat

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

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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
60
Kidney bean
33
Buckwheat
Mineral Summary Score
143
Kidney 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
141%
Kidney bean
80%
Buckwheat
Carbohydrates
60%
Kidney bean
72%
Buckwheat
Fats
4%
Kidney bean
16%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.621g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 32)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $1.4)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 23mg)
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. 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/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.