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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.
Kidney beans
Kidney beans
8
:
2
Buckwheat
Buckwheat
Contains more Calcium +400%
Contains more Iron +177.5%
Contains more Phosphorus +97.1%
Contains more Potassium +360.2%
Contains less Sodium -75%
Contains more Zinc +63.9%
Contains more Copper +47.9%
Contains more Magnesium +21.4%
Contains more Selenium +100%
Equal in Manganese - 0.403
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +400%
Contains more Iron +177.5%
Contains more Phosphorus +97.1%
Contains more Potassium +360.2%
Contains less Sodium -75%
Contains more Zinc +63.9%
Contains more Copper +47.9%
Contains more Magnesium +21.4%
Contains more Selenium +100%
Equal in Manganese - 0.403

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
Kidney beans
6
:
3
Buckwheat
Buckwheat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +48.7%
Contains more Vitamin B6 +55.8%
Contains more Folate +828.6%
Contains more Vitamin K +342.1%
Contains more Vitamin E +200%
Contains more Vitamin B3 +62.6%
Contains more Vitamin B5 +63.2%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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 C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +48.7%
Contains more Vitamin B6 +55.8%
Contains more Folate +828.6%
Contains more Vitamin K +342.1%
Contains more Vitamin E +200%
Contains more Vitamin B3 +62.6%
Contains more Vitamin B5 +63.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
3
:
2
Buckwheat
Buckwheat
Contains more Protein +156.5%
Contains more Carbs +14.3%
Contains more Other +153.5%
Contains more Fats +24%
Contains more Water +13%
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 +156.5%
Contains more Carbs +14.3%
Contains more Other +153.5%
Contains more Fats +24%
Contains more Water +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
2
:
1
Buckwheat
Buckwheat
Contains less Saturated Fat -45.5%
Contains more Polyunsaturated fat +47.9%
Contains more Monounsaturated Fat +382.1%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -45.5%
Contains more Polyunsaturated fat +47.9%
Contains more Monounsaturated 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Buckwheat Opinion
Net carbs 16.4g 17.24g Buckwheat
Protein 8.67g 3.38g Kidney beans
Fats 0.5g 0.62g Buckwheat
Carbs 22.8g 19.94g Kidney beans
Calories 127kcal 92kcal Kidney beans
Fructose 0.1g Buckwheat
Sugar 0.32g 0.9g Kidney beans
Fiber 6.4g 2.7g Kidney beans
Calcium 35mg 7mg Kidney beans
Iron 2.22mg 0.8mg Kidney beans
Magnesium 42mg 51mg Buckwheat
Phosphorus 138mg 70mg Kidney beans
Potassium 405mg 88mg Kidney beans
Sodium 1mg 4mg Kidney beans
Zinc 1mg 0.61mg Kidney beans
Copper 0.216mg 0.146mg Kidney beans
Manganese 0.43mg 0.403mg Kidney beans
Selenium 1.1µg 2.2µg Buckwheat
Vitamin E 0.03mg 0.09mg Buckwheat
Vitamin C 1.2mg 0mg Kidney beans
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
Folate 130µg 14µg Kidney beans
Vitamin K 8.4µg 1.9µg 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
Saturated Fat 0.073g 0.134g Kidney beans
Monounsaturated Fat 0.039g 0.188g Buckwheat
Polyunsaturated fat 0.278g 0.188g Kidney beans

Which food is preferable for your diet?

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

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.