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

Buckwheat vs. Bean — In-Depth Nutrition Comparison

Compare

How are Buckwheat and Bean different?

  • Buckwheat is higher in Iron, however, Bean is richer in Fiber, Vitamin B1, Zinc, Copper, and Potassium.
  • Daily need coverage for Fiber from Bean is 11% higher.
  • Buckwheat contains 3 times more Iron than Bean. While Buckwheat contains 0.8mg of Iron, Bean contains only 0.29mg.

Buckwheat groats, roasted, cooked and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

Buckwheat vs Bean 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Bean
Bean
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +59.4%
Contains more IronIron +175.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +614.3%
Contains more PotassiumPotassium +236.4%
Contains more CopperCopper +41.1%
Contains more ZincZinc +129.5%
Contains more PhosphorusPhosphorus +48.6%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +104.5%

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 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Bean
Bean
8
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B3Vitamin B3 +118.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +137.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B6Vitamin B6 +68.8%
Contains more FolateFolate +71.4%
Contains more CholineCholine +53.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Bean
Bean
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more FatsFats +55%
Contains more ProteinProtein +42%
Contains more OtherOther +297.7%
~equal in Carbs ~20.49g
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated Fat +437.1%
Contains less Sat. FatSaturated Fat -23.1%
~equal in Polyunsaturated fat ~0.172g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Bean Opinion
Calories 92kcal 105kcal Bean
Protein 3.38g 4.8g Bean
Fats 0.62g 0.4g Buckwheat
Vitamin C 0mg 3.1mg Bean
Net carbs 17.24g 14.99g Buckwheat
Carbs 19.94g 20.49g Bean
Magnesium 51mg 32mg Buckwheat
Calcium 7mg 50mg Bean
Potassium 88mg 296mg Bean
Iron 0.8mg 0.29mg Buckwheat
Sugar 0.9g 7.78g Buckwheat
Fiber 2.7g 5.5g Bean
Copper 0.146mg 0.206mg Bean
Zinc 0.61mg 1.4mg Bean
Phosphorus 70mg 104mg Bean
Sodium 4mg 1mg Bean
Vitamin A 0IU 106IU Bean
Vitamin A 0µg 5µg Bean
Vitamin E 0.09mg 0.15mg Bean
Manganese 0.403mg Buckwheat
Selenium 2.2µg 4.5µg Bean
Vitamin B1 0.04mg 0.15mg Bean
Vitamin B2 0.039mg 0.06mg Bean
Vitamin B3 0.94mg 0.43mg Buckwheat
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.077mg 0.13mg Bean
Vitamin K 1.9µg 0.8µg Buckwheat
Folate 14µg 24µg Bean
Choline 20.1mg 30.8mg Bean
Saturated Fat 0.134g 0.103g Bean
Monounsaturated Fat 0.188g 0.035g Buckwheat
Polyunsaturated fat 0.188g 0.172g Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

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

People also compare

Buckwheat
Buckwheat vs Teff
Teff
Buckwheat
Buckwheat vs Wheat
Wheat
Buckwheat
Buckwheat vs Oatmeal
Oatmeal
Bean
Bean vs Kidney beans raw
Kidney beans raw
Bean
Bean vs Bean raw
Bean raw
Bean
Bean vs Cranberry bean raw
Cranberry bean raw

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
8%
Buckwheat
11%
Bean
Minerals Daily Need Coverage Score
24%
Buckwheat
25%
Bean

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 6.88g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 18)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.9)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.