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  6. Buckwheat vs. Bean

Buckwheat vs. Bean — In-Depth Nutrition Comparison

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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.
Buckwheat
Buckwheat
3
:
7
Bean
Bean
Contains more Iron +175.9%
Contains more Magnesium +59.4%
Contains more Calcium +614.3%
Contains more Phosphorus +48.6%
Contains more Potassium +236.4%
Contains less Sodium -75%
Contains more Zinc +129.5%
Contains more Copper +41.1%
Contains more Selenium +104.5%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +175.9%
Contains more Magnesium +59.4%
Contains more Calcium +614.3%
Contains more Phosphorus +48.6%
Contains more Potassium +236.4%
Contains less Sodium -75%
Contains more Zinc +129.5%
Contains more Copper +41.1%
Contains more Selenium +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.
Buckwheat
Buckwheat
3
:
7
Bean
Bean
Contains more Vitamin B3 +118.6%
Contains more Vitamin K +137.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +68.8%
Contains more Folate +71.4%
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B3 +118.6%
Contains more Vitamin K +137.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B6 +68.8%
Contains more Folate +71.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Bean
Bean
Contains more Fats +55%
Contains more Protein +42%
Contains more Other +297.7%
Equal in Carbs - 20.49
Equal in Water - 72.6
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Bean
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 Fats +55%
Contains more Protein +42%
Contains more Other +297.7%
Equal in Carbs - 20.49
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +437.1%
Contains less Saturated Fat -23.1%
Equal in Polyunsaturated fat - 0.172
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +437.1%
Contains less Saturated Fat -23.1%
Equal in Polyunsaturated fat - 0.172

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
Net carbs 17.24g 14.99g Buckwheat
Protein 3.38g 4.8g Bean
Fats 0.62g 0.4g Buckwheat
Carbs 19.94g 20.49g Bean
Calories 92kcal 105kcal Bean
Fructose 0.1g Buckwheat
Sugar 0.9g 7.78g Buckwheat
Fiber 2.7g 5.5g Bean
Calcium 7mg 50mg Bean
Iron 0.8mg 0.29mg Buckwheat
Magnesium 51mg 32mg Buckwheat
Phosphorus 70mg 104mg Bean
Potassium 88mg 296mg Bean
Sodium 4mg 1mg Bean
Zinc 0.61mg 1.4mg Bean
Copper 0.146mg 0.206mg Bean
Manganese 0.403mg Buckwheat
Selenium 2.2µg 4.5µg Bean
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.09mg 0.15mg Bean
Vitamin C 0mg 3.1mg 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
Folate 14µg 24µg Bean
Vitamin K 1.9µg 0.8µg 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
Saturated Fat 0.134g 0.103g Bean
Monounsaturated Fat 0.188g 0.035g Buckwheat
Polyunsaturated fat 0.188g 0.172g 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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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.