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  6. Buckwheat vs. Adzuki bean

Buckwheat vs. Adzuki bean — In-Depth Nutrition Comparison

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Important differences between Buckwheat and Adzuki bean

  • Adzuki bean has more Folate, Fiber, Copper, Iron, Phosphorus, Potassium, Zinc, Manganese, and Vitamin B1 than Buckwheat.
  • Adzuki bean's daily need coverage for Folate is 27% more.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Buckwheat vs Adzuki 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +83.3%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +504.5%
Contains more IronIron +150%
Contains more CopperCopper +104.1%
Contains more ZincZinc +190.2%
Contains more PhosphorusPhosphorus +140%
Contains more ManganeseManganese +42.2%
~equal in Magnesium ~52mg

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%
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% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B2Vitamin B2 +64.1%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +24.7%
Contains more FolateFolate +764.3%
~equal in Vitamin C ~0mg
~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
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more FatsFats +520%
Contains more WaterWater +14.1%
Contains more ProteinProtein +122.5%
Contains more CarbsCarbs +24.2%
Contains more OtherOther +207%

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
55% 14% 32%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated Fat +1988.9%
Contains more Poly. FatPolyunsaturated fat +795.2%
Contains less Sat. FatSaturated Fat -73.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Adzuki bean Opinion
Calories 92kcal 128kcal Adzuki bean
Protein 3.38g 7.52g Adzuki bean
Fats 0.62g 0.1g Buckwheat
Net carbs 17.24g 17.47g Adzuki bean
Carbs 19.94g 24.77g Adzuki bean
Magnesium 51mg 52mg Adzuki bean
Calcium 7mg 28mg Adzuki bean
Potassium 88mg 532mg Adzuki bean
Iron 0.8mg 2mg Adzuki bean
Sugar 0.9g Adzuki bean
Fiber 2.7g 7.3g Adzuki bean
Copper 0.146mg 0.298mg Adzuki bean
Zinc 0.61mg 1.77mg Adzuki bean
Phosphorus 70mg 168mg Adzuki bean
Sodium 4mg 8mg Buckwheat
Vitamin A 0IU 6IU Adzuki bean
Vitamin E 0.09mg Buckwheat
Manganese 0.403mg 0.573mg Adzuki bean
Selenium 2.2µg 1.2µg Buckwheat
Vitamin B1 0.04mg 0.115mg Adzuki bean
Vitamin B2 0.039mg 0.064mg Adzuki bean
Vitamin B3 0.94mg 0.717mg Buckwheat
Vitamin B5 0.359mg 0.43mg Adzuki bean
Vitamin B6 0.077mg 0.096mg Adzuki bean
Vitamin K 1.9µg Buckwheat
Folate 14µg 121µg Adzuki bean
Choline 20.1mg Buckwheat
Saturated Fat 0.134g 0.036g Adzuki bean
Monounsaturated Fat 0.188g 0.009g Buckwheat
Polyunsaturated fat 0.188g 0.021g Buckwheat
Tryptophan 0.049mg 0.072mg Adzuki bean
Threonine 0.129mg 0.255mg Adzuki bean
Isoleucine 0.127mg 0.3mg Adzuki bean
Leucine 0.212mg 0.632mg Adzuki bean
Lysine 0.172mg 0.567mg Adzuki bean
Methionine 0.044mg 0.079mg Adzuki bean
Phenylalanine 0.133mg 0.398mg Adzuki bean
Valine 0.173mg 0.387mg Adzuki bean
Histidine 0.079mg 0.198mg Adzuki bean
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Adzuki bean
Minerals Daily Need Coverage Score
24%
Buckwheat
47%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.098g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 22)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.4)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.