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  6. Kidney beans vs. Buckwheat

Kidney beans vs. Buckwheat — In-Depth Nutrition Comparison

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How are Kidney beans and Buckwheat different?

  • Kidney beans is higher than Buckwheat in Folate, Iron, Fiber, Vitamin B1, Phosphorus, Potassium, Copper, and Vitamin K.
  • Kidney beans covers your daily need of Folate 29% more than Buckwheat.
  • Kidney beans contains 5 times more Calcium than Buckwheat. Kidney beans contains 35mg of Calcium, while Buckwheat contains 7mg.

Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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 +400%
Contains more PotassiumPotassium +360.2%
Contains more IronIron +177.5%
Contains more CopperCopper +47.9%
Contains more ZincZinc +63.9%
Contains more PhosphorusPhosphorus +97.1%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +21.4%
Contains more SeleniumSelenium +100%
~equal in Manganese ~0.403mg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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 B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +48.7%
Contains more Vitamin B6Vitamin B6 +55.8%
Contains more Vitamin KVitamin K +342.1%
Contains more FolateFolate +828.6%
Contains more CholineCholine +51.7%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B3Vitamin B3 +62.6%
Contains more Vitamin B5Vitamin B5 +63.2%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 +156.5%
Contains more CarbsCarbs +14.3%
Contains more OtherOther +153.5%
Contains more FatsFats +24%
Contains more WaterWater +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 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 -45.5%
Contains more Poly. FatPolyunsaturated fat +47.9%
Contains more Mono. FatMonounsaturated Fat +382.1%

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 Buckwheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Buckwheat Opinion
Calories 127kcal 92kcal Kidney beans
Protein 8.67g 3.38g Kidney beans
Fats 0.5g 0.62g Buckwheat
Vitamin C 1.2mg 0mg Kidney beans
Net carbs 16.4g 17.24g Buckwheat
Carbs 22.8g 19.94g Kidney beans
Magnesium 42mg 51mg Buckwheat
Calcium 35mg 7mg Kidney beans
Potassium 405mg 88mg Kidney beans
Iron 2.22mg 0.8mg Kidney beans
Sugar 0.32g 0.9g Kidney beans
Fiber 6.4g 2.7g Kidney beans
Copper 0.216mg 0.146mg Kidney beans
Zinc 1mg 0.61mg Kidney beans
Phosphorus 138mg 70mg Kidney beans
Sodium 1mg 4mg Kidney beans
Vitamin E 0.03mg 0.09mg Buckwheat
Manganese 0.43mg 0.403mg Kidney beans
Selenium 1.1µg 2.2µg Buckwheat
Vitamin B1 0.16mg 0.04mg Kidney beans
Vitamin B2 0.058mg 0.039mg Kidney beans
Vitamin B3 0.578mg 0.94mg Buckwheat
Vitamin B5 0.22mg 0.359mg Buckwheat
Vitamin B6 0.12mg 0.077mg Kidney beans
Vitamin K 8.4µg 1.9µg Kidney beans
Folate 130µg 14µg Kidney beans
Choline 30.5mg 20.1mg Kidney beans
Saturated Fat 0.073g 0.134g Kidney beans
Monounsaturated Fat 0.039g 0.188g Buckwheat
Polyunsaturated fat 0.278g 0.188g Kidney beans
Tryptophan 0.104mg 0.049mg Kidney beans
Threonine 0.319mg 0.129mg Kidney beans
Isoleucine 0.41mg 0.127mg Kidney beans
Leucine 0.736mg 0.212mg Kidney beans
Lysine 0.607mg 0.172mg Kidney beans
Methionine 0.113mg 0.044mg Kidney beans
Phenylalanine 0.511mg 0.133mg Kidney beans
Valine 0.5mg 0.173mg Kidney beans
Histidine 0.238mg 0.079mg Kidney beans
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

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

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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
19%
Kidney beans
8%
Buckwheat
Minerals Daily Need Coverage Score
38%
Kidney beans
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 29)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $1.2)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans
Kidney beans is relatively richer in vitamins
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.