Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Green bean raw
  5. Compare
  6. Green bean raw vs. Buckwheat

Green bean raw vs. Buckwheat — In-Depth Nutrition Comparison

Compare

Important differences between Green bean raw and Buckwheat

  • Green bean raw has more Vitamin K, and Vitamin C, however, Buckwheat is richer in Copper, Manganese, and Magnesium.
  • Green bean raw's daily need coverage for Vitamin K is 34% more.

The food varieties used in the comparison are Beans, snap, green, raw and Buckwheat groats, roasted, cooked.

Infographic

Green bean raw 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.
Green bean raw
Green bean raw
3
:
7
Buckwheat
Buckwheat
Contains more Calcium +428.6%
Contains more Iron +28.8%
Contains more Potassium +139.8%
Contains more Magnesium +104%
Contains more Phosphorus +84.2%
Contains less Sodium -33.3%
Contains more Zinc +154.2%
Contains more Copper +111.6%
Contains more Manganese +86.6%
Contains more Selenium +266.7%
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +428.6%
Contains more Iron +28.8%
Contains more Potassium +139.8%
Contains more Magnesium +104%
Contains more Phosphorus +84.2%
Contains less Sodium -33.3%
Contains more Zinc +154.2%
Contains more Copper +111.6%
Contains more Manganese +86.6%
Contains more Selenium +266.7%

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.
Green bean raw
Green bean raw
8
:
2
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +355.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B6 +83.1%
Contains more Folate +135.7%
Contains more Vitamin K +2163.2%
Contains more Vitamin B3 +28.1%
Contains more Vitamin B5 +59.6%
Green bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
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 A +∞%
Contains more Vitamin E +355.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B6 +83.1%
Contains more Folate +135.7%
Contains more Vitamin K +2163.2%
Contains more Vitamin B3 +28.1%
Contains more Vitamin B5 +59.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean raw
Green bean raw
2
:
3
Buckwheat
Buckwheat
Contains more Water +19.4%
Contains more Other +53.5%
Contains more Protein +84.7%
Contains more Fats +181.8%
Contains more Carbs +186.1%
Green bean raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 Water +19.4%
Contains more Other +53.5%
Contains more Protein +84.7%
Contains more Fats +181.8%
Contains more Carbs +186.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean raw
Green bean raw
1
:
2
Buckwheat
Buckwheat
Contains less Saturated Fat -62.7%
Contains more Monounsaturated Fat +1780%
Contains more Polyunsaturated fat +66.4%
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -62.7%
Contains more Monounsaturated Fat +1780%
Contains more Polyunsaturated fat +66.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Green bean raw
Green bean raw
3
:
1
Buckwheat
Buckwheat
Contains more Starch +∞%
Contains more Glucose +655%
Contains more Fructose +1290%
Contains more Sucrose +11.1%
Green bean raw
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +655%
Contains more Fructose +1290%
Contains more Sucrose +11.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean raw Buckwheat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Green bean raw Buckwheat Opinion
Net carbs 4.27g 17.24g Buckwheat
Protein 1.83g 3.38g Buckwheat
Fats 0.22g 0.62g Buckwheat
Carbs 6.97g 19.94g Buckwheat
Calories 31kcal 92kcal Buckwheat
Starch 0.88g Green bean raw
Fructose 1.39g 0.1g Green bean raw
Sugar 3.26g 0.9g Buckwheat
Fiber 2.7g 2.7g
Calcium 37mg 7mg Green bean raw
Iron 1.03mg 0.8mg Green bean raw
Magnesium 25mg 51mg Buckwheat
Phosphorus 38mg 70mg Buckwheat
Potassium 211mg 88mg Green bean raw
Sodium 6mg 4mg Buckwheat
Zinc 0.24mg 0.61mg Buckwheat
Copper 0.069mg 0.146mg Buckwheat
Manganese 0.216mg 0.403mg Buckwheat
Selenium 0.6µg 2.2µg Buckwheat
Vitamin A 690IU 0IU Green bean raw
Vitamin A RAE 35µg 0µg Green bean raw
Vitamin E 0.41mg 0.09mg Green bean raw
Vitamin C 12.2mg 0mg Green bean raw
Vitamin B1 0.082mg 0.04mg Green bean raw
Vitamin B2 0.104mg 0.039mg Green bean raw
Vitamin B3 0.734mg 0.94mg Buckwheat
Vitamin B5 0.225mg 0.359mg Buckwheat
Vitamin B6 0.141mg 0.077mg Green bean raw
Folate 33µg 14µg Green bean raw
Vitamin K 43µg 1.9µg Green bean raw
Tryptophan 0.019mg 0.049mg Buckwheat
Threonine 0.079mg 0.129mg Buckwheat
Isoleucine 0.066mg 0.127mg Buckwheat
Leucine 0.112mg 0.212mg Buckwheat
Lysine 0.088mg 0.172mg Buckwheat
Methionine 0.022mg 0.044mg Buckwheat
Phenylalanine 0.067mg 0.133mg Buckwheat
Valine 0.09mg 0.173mg Buckwheat
Histidine 0.034mg 0.079mg Buckwheat
Saturated Fat 0.05g 0.134g Green bean raw
Monounsaturated Fat 0.01g 0.188g Buckwheat
Polyunsaturated fat 0.113g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean raw 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 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
27%
Green bean raw
8%
Buckwheat
Minerals Daily Need Coverage Score
16%
Green bean raw
24%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Green bean raw
Green bean raw is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 31)
Which food is cheaper?
Green bean raw
Green bean raw is cheaper (difference - $0.6)
Which food is richer in vitamins?
Green bean raw
Green bean raw is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.36g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.