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Buckwheat vs Bean - In-Depth Nutrition Comparison

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Significant differences between Buckwheat and Bean

  • Buckwheat has more Vitamin B3, Copper, and Vitamin B2, however Bean is richer in Folate, Vitamin B1, Iron, Selenium, Potassium, Fiber, and Vitamin B6.
  • Bean covers your daily Folate needs 124% more than Buckwheat.
  • Bean has 6 times less Vitamin B3 than Buckwheat. Buckwheat has 7.02mg of Vitamin B3, while Bean has 1.174mg.

Specific food types used in this comparison are Buckwheat and Beans, pinto, mature seeds, raw.

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Buckwheat vs Bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Bean
Contains more Magnesium +31.3%
Contains more Copper +23.2%
Contains less Sodium -91.7%
Contains more Iron +130.5%
Contains more Calcium +527.8%
Contains more Potassium +202.8%
Contains more Phosphorus +18.4%
Equal in Zinc - 2.28
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Contains more Magnesium +31.3%
Contains more Copper +23.2%
Contains less Sodium -91.7%
Contains more Iron +130.5%
Contains more Calcium +527.8%
Contains more Potassium +202.8%
Contains more Phosphorus +18.4%
Equal in Zinc - 2.28

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
:
6
Bean
Contains more Vitamin B2 +100.5%
Contains more Vitamin B3 +498%
Contains more Vitamin B5 +57.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +605.9%
Contains more Vitamin B6 +125.7%
Contains more Folate +1650%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Contains more Vitamin B2 +100.5%
Contains more Vitamin B3 +498%
Contains more Vitamin B5 +57.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +605.9%
Contains more Vitamin B6 +125.7%
Contains more Folate +1650%

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
33
Buckwheat
70
Bean
Mineral Summary Score
109
Buckwheat
126
Bean

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
80%
Buckwheat
129%
Bean
Carbohydrates
72%
Buckwheat
63%
Bean
Fats
16%
Buckwheat
6%
Bean

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

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

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Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.506g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 21)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.1)
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.
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.

All nutrients comparison - raw data values

Nutrient Buckwheat Bean Opinion
Calories 343 347 Bean
Protein 13.25 21.42 Bean
Fats 3.4 1.23 Buckwheat
Vitamin C 0 6.3 Bean
Carbs 71.5 62.55 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 5.07 Bean
Calcium 18 113 Bean
Potassium 460 1393 Bean
Magnesium 231 176 Buckwheat
Sugar 2.11 Buckwheat
Fiber 10 15.5 Bean
Copper 1.1 0.893 Buckwheat
Zinc 2.4 2.28 Buckwheat
Starch 34.17 Bean
Phosphorus 347 411 Bean
Sodium 1 12 Buckwheat
Vitamin A 0 0
Vitamin E 0.21 Bean
Vitamin D 0 0
Vitamin B1 0.101 0.713 Bean
Vitamin B2 0.425 0.212 Buckwheat
Vitamin B3 7.02 1.174 Buckwheat
Vitamin B5 1.233 0.785 Buckwheat
Vitamin B6 0.21 0.474 Bean
Vitamin B12 0 0
Vitamin K 5.6 Bean
Folate 30 525 Bean
Trans Fat 0 Buckwheat
Saturated Fat 0.741 0.235 Bean
Monounsaturated Fat 1.04 0.229 Buckwheat
Polyunsaturated fat 1.039 0.407 Buckwheat
Tryptophan 0.192 0.237 Bean
Threonine 0.506 0.81 Bean
Isoleucine 0.498 0.871 Bean
Leucine 0.832 1.558 Bean
Lysine 0.672 1.356 Bean
Methionine 0.172 0.259 Bean
Phenylalanine 0.52 1.095 Bean
Valine 0.678 0.998 Bean
Histidine 0.309 0.556 Bean
Fructose 0 Bean

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.