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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.

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" 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 less Sodium -91.7%
Contains more Copper +23.2%
Contains more Calcium +527.8%
Contains more Iron +130.5%
Contains more Phosphorus +18.4%
Contains more Potassium +202.8%
Equal in Zinc - 2.28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Magnesium +31.3%
Contains less Sodium -91.7%
Contains more Copper +23.2%
Contains more Calcium +527.8%
Contains more Iron +130.5%
Contains more Phosphorus +18.4%
Contains more Potassium +202.8%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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%

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

All nutrients comparison - raw data values

Nutrient Buckwheat Bean Opinion
Net carbs 61.5g 47.05g Buckwheat
Protein 13.25g 21.42g Bean
Fats 3.4g 1.23g Buckwheat
Carbs 71.5g 62.55g Buckwheat
Calories 343kcal 347kcal Bean
Starch g 34.17g Bean
Fructose g 0g Bean
Sugar g 2.11g Buckwheat
Fiber 10g 15.5g Bean
Calcium 18mg 113mg Bean
Iron 2.2mg 5.07mg Bean
Magnesium 231mg 176mg Buckwheat
Phosphorus 347mg 411mg Bean
Potassium 460mg 1393mg Bean
Sodium 1mg 12mg Buckwheat
Zinc 2.4mg 2.28mg Buckwheat
Copper 1.1mg 0.893mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E mg 0.21mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.3mg Bean
Vitamin B1 0.101mg 0.713mg Bean
Vitamin B2 0.425mg 0.212mg Buckwheat
Vitamin B3 7.02mg 1.174mg Buckwheat
Vitamin B5 1.233mg 0.785mg Buckwheat
Vitamin B6 0.21mg 0.474mg Bean
Folate 30µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K µg 5.6µg Bean
Tryptophan 0.192mg 0.237mg Bean
Threonine 0.506mg 0.81mg Bean
Isoleucine 0.498mg 0.871mg Bean
Leucine 0.832mg 1.558mg Bean
Lysine 0.672mg 1.356mg Bean
Methionine 0.172mg 0.259mg Bean
Phenylalanine 0.52mg 1.095mg Bean
Valine 0.678mg 0.998mg Bean
Histidine 0.309mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.235g Bean
Monounsaturated Fat 1.04g 0.229g Buckwheat
Polyunsaturated fat 1.039g 0.407g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Bean
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
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

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.

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.