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Green bean vs Buckwheat - In-Depth Nutrition Comparison

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Significant differences between Green bean and Buckwheat

  • The amount of Copper, Magnesium, Manganese, Phosphorus, Vitamin B3, Fiber, Vitamin B2, Vitamin B5, Zinc, and Iron in Buckwheat is higher than in Green bean.
  • Buckwheat covers your daily Copper needs 115% more than Green bean.

Specific food types used in this comparison are Beans, snap, green, raw and Buckwheat.

Infographic

Green 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 +105.6%
Contains more Iron +113.6%
Contains more Magnesium +824%
Contains more Phosphorus +813.2%
Contains more Potassium +118%
Contains less Sodium -83.3%
Contains more Zinc +900%
Contains more Copper +1494.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +105.6%
Contains more Iron +113.6%
Contains more Magnesium +824%
Contains more Phosphorus +813.2%
Contains more Potassium +118%
Contains less Sodium -83.3%
Contains more Zinc +900%
Contains more Copper +1494.2%

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.2%
Contains more Vitamin B2 +308.7%
Contains more Vitamin B3 +856.4%
Contains more Vitamin B5 +448%
Contains more Vitamin B6 +48.9%
Equal in Folate - 30
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%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.2%
Contains more Vitamin B2 +308.7%
Contains more Vitamin B3 +856.4%
Contains more Vitamin B5 +448%
Contains more Vitamin B6 +48.9%
Equal in Folate - 30

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.
Green bean Buckwheat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Green bean Buckwheat Opinion
Net carbs 4.27g 61.5g Buckwheat
Protein 1.83g 13.25g Buckwheat
Fats 0.22g 3.4g Buckwheat
Carbs 6.97g 71.5g Buckwheat
Calories 31kcal 343kcal Buckwheat
Starch 0.88g g Green bean
Fructose 1.39g g Green bean
Sugar 3.26g g Buckwheat
Fiber 2.7g 10g Buckwheat
Calcium 37mg 18mg Green bean
Iron 1.03mg 2.2mg Buckwheat
Magnesium 25mg 231mg Buckwheat
Phosphorus 38mg 347mg Buckwheat
Potassium 211mg 460mg Buckwheat
Sodium 6mg 1mg Buckwheat
Zinc 0.24mg 2.4mg Buckwheat
Copper 0.069mg 1.1mg Buckwheat
Vitamin A 690IU 0IU Green bean
Vitamin E 0.41mg mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12.2mg 0mg Green bean
Vitamin B1 0.082mg 0.101mg Buckwheat
Vitamin B2 0.104mg 0.425mg Buckwheat
Vitamin B3 0.734mg 7.02mg Buckwheat
Vitamin B5 0.225mg 1.233mg Buckwheat
Vitamin B6 0.141mg 0.21mg Buckwheat
Folate 33µg 30µg Green bean
Vitamin B12 0µg 0µg
Vitamin K 43µg µg Green bean
Tryptophan 0.019mg 0.192mg Buckwheat
Threonine 0.079mg 0.506mg Buckwheat
Isoleucine 0.066mg 0.498mg Buckwheat
Leucine 0.112mg 0.832mg Buckwheat
Lysine 0.088mg 0.672mg Buckwheat
Methionine 0.022mg 0.172mg Buckwheat
Phenylalanine 0.067mg 0.52mg Buckwheat
Valine 0.09mg 0.678mg Buckwheat
Histidine 0.034mg 0.309mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat 0g g Buckwheat
Saturated Fat 0.05g 0.741g Green bean
Monounsaturated Fat 0.01g 1.04g Buckwheat
Polyunsaturated fat 0.113g 1.039g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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
27
Green bean
33
Buckwheat
Mineral Summary Score
17
Green 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
11%
Green bean
80%
Buckwheat
Carbohydrates
7%
Green bean
72%
Buckwheat
Fats
1%
Green bean
16%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.691g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 34)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $0.8)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.26g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Buckwheat
Buckwheat 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

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.