Buckwheat vs. Beans — In-Depth Nutrition Comparison
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How are buckwheat and beans different?
- Buckwheat is higher in iron; however, beans are richer in fiber, vitamin B1, zinc, copper, and potassium.
- Daily need coverage for fiber for beans is 11% higher.
- Buckwheat contains 3 times more iron than beans. While buckwheat contains 0.8mg of iron, beans contain only 0.29mg.
- Beans have a lower glycemic index (33) than buckwheat (51).
Buckwheat groats, roasted, cooked and Beans, baked, canned, no salt added are the varieties used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.403mg | 18% | |
| Fiber | 2.7g | 5.5g | 11% |
| Vitamin B1 | 0.04mg | 0.15mg | 9% |
| Copper | 0.146mg | 0.206mg | 7% |
| Zinc | 0.61mg | 1.4mg | 7% |
| Vitamin B5 | 0.359mg | 7% | |
| Potassium | 88mg | 296mg | 6% |
| Iron | 0.8mg | 0.29mg | 6% |
| Magnesium | 51mg | 32mg | 5% |
| Phosphorus | 70mg | 104mg | 5% |
| Calcium | 7mg | 50mg | 4% |
| Selenium | 2.2µg | 4.5µg | 4% |
| Vitamin B6 | 0.077mg | 0.13mg | 4% |
| Protein | 3.38g | 4.8g | 3% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Vitamin B3 | 0.94mg | 0.43mg | 3% |
| Folate | 14µg | 24µg | 3% |
| Vitamin B2 | 0.039mg | 0.06mg | 2% |
| Choline | 20.1mg | 30.8mg | 2% |
| Calories | 92kcal | 105kcal | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Vitamin K | 1.9µg | 0.8µg | 1% |
| Protein per 100 calories | 3.7g | 4.6g | N/A |
| Calories per 10 g protein | 272kcal | 219kcal | N/A |
| Weight per 100 calories | 109g | 95g | N/A |
| Fats | 0.62g | 0.4g | 0% |
| Net carbs | 17.24g | 14.99g | N/A |
| Carbs | 19.94g | 20.49g | 0% |
| Sugar | 0.9g | 7.78g | N/A |
| Sodium | 4mg | 1mg | 0% |
| Vitamin E | 0.09mg | 0.15mg | 0% |
| Saturated fat | 0.134g | 0.103g | 0% |
| Monounsaturated fat | 0.188g | 0.035g | 0% |
| Polyunsaturated fat | 0.188g | 0.172g | 0% |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.129mg | 0% | |
| Isoleucine | 0.127mg | 0% | |
| Leucine | 0.212mg | 0% | |
| Lysine | 0.172mg | 0% | |
| Methionine | 0.044mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.173mg | 0% | |
| Histidine | 0.079mg | 0% | |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +55% |
| Contains more ProteinProtein | +42% |
~equal in
Carbs
~20.49g
~equal in
Water
~72.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +437.1% |
| Contains less Sat. FatSaturated fat | -23.1% |
~equal in
Polyunsaturated fat
~0.172g
