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 for folate, 29% more than buckwheat.
- Kidney beans contains 5 times more calcium than buckwheat. Kidney beans contains 35mg of calcium, while buckwheat contains 7mg.
- Buckwheat has a higher glycemic index (51) than kidney beans (22).
Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked types were used in this article.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
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
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.039 g
Polyunsaturated fat:
Poly. Fat
0.278 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 130µg | 14µg | 29% |
| Iron | 2.22mg | 0.8mg | 18% |
| Fiber | 6.4g | 2.7g | 15% |
| Protein | 8.67g | 3.38g | 11% |
| Phosphorus | 138mg | 70mg | 10% |
| Vitamin B1 | 0.16mg | 0.04mg | 10% |
| Potassium | 405mg | 88mg | 9% |
| Copper | 0.216mg | 0.146mg | 8% |
| Vitamin K | 8.4µg | 1.9µg | 5% |
| Zinc | 1mg | 0.61mg | 4% |
| Vitamin B5 | 0.22mg | 0.359mg | 3% |
| Calcium | 35mg | 7mg | 3% |
| Vitamin B6 | 0.12mg | 0.077mg | 3% |
| Vitamin B3 | 0.578mg | 0.94mg | 2% |
| Calories | 127kcal | 92kcal | 2% |
| Magnesium | 42mg | 51mg | 2% |
| Choline | 30.5mg | 20.1mg | 2% |
| Selenium | 1.1µg | 2.2µg | 2% |
| Polyunsaturated fat | 0.278g | 0.188g | 1% |
| Vitamin B2 | 0.058mg | 0.039mg | 1% |
| Manganese | 0.43mg | 0.403mg | 1% |
| Carbs | 22.8g | 19.94g | 1% |
| Vitamin C | 1.2mg | 0mg | 1% |
| Fats | 0.5g | 0.62g | 0% |
| Net carbs | 16.4g | 17.24g | N/A |
| Sugar | 0.32g | 0.9g | N/A |
| Sodium | 1mg | 4mg | 0% |
| Vitamin E | 0.03mg | 0.09mg | 0% |
| Saturated fat | 0.073g | 0.134g | 0% |
| Monounsaturated fat | 0.039g | 0.188g | 0% |
| Tryptophan | 0.104mg | 0.049mg | 0% |
| Threonine | 0.319mg | 0.129mg | 0% |
| Isoleucine | 0.41mg | 0.127mg | 0% |
| Leucine | 0.736mg | 0.212mg | 0% |
| Lysine | 0.607mg | 0.172mg | 0% |
| Methionine | 0.113mg | 0.044mg | 0% |
| Phenylalanine | 0.511mg | 0.133mg | 0% |
| Valine | 0.5mg | 0.173mg | 0% |
| Histidine | 0.238mg | 0.079mg | 0% |
| Fructose | 0.1g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
38%
24%
Comparison summary
Which food is lower in Sugar?
Kidney beans is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Kidney beans is lower in Saturated fat (difference - 0.061g)
Which food is lower in glycemic index?
Kidney beans is lower in glycemic index (difference - 29)
Which food is cheaper?
Kidney beans is cheaper (difference - $1.2)
Which food is richer in minerals?
Kidney beans is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)