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Buckwheat vs Adzuki bean - In-Depth Nutrition Comparison

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How are Buckwheat and Adzuki bean different?

  • Buckwheat is higher in Vitamin B3, Magnesium, and Vitamin B2, however Adzuki bean is richer in Folate, Iron, Vitamin B1, Zinc, Potassium, Manganese, and Vitamin B6.
  • Daily need coverage for Folate from Adzuki bean is 148% higher.
  • Buckwheat contains 3 times more Vitamin B3 than Adzuki bean. While Buckwheat contains 7.02mg of Vitamin B3, Adzuki bean contains only 2.63mg.

Buckwheat and Beans, adzuki, mature seeds, raw are the varieties used in this article.

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Buckwheat vs Adzuki 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
Contains more Magnesium +81.9%
Contains less Sodium -80%
Contains more Iron +126.4%
Contains more Calcium +266.7%
Contains more Potassium +172.6%
Contains more Zinc +110%
Equal in Copper - 1.094
Equal in Phosphorus - 381
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Contains more Magnesium +81.9%
Contains less Sodium -80%
Contains more Iron +126.4%
Contains more Calcium +266.7%
Contains more Potassium +172.6%
Contains more Zinc +110%
Equal in Copper - 1.094
Equal in Phosphorus - 381

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
:
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +166.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +350.5%
Contains more Vitamin B5 +19.3%
Contains more Vitamin B6 +67.1%
Contains more Folate +1973.3%
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 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +166.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +350.5%
Contains more Vitamin B5 +19.3%
Contains more Vitamin B6 +67.1%
Contains more Folate +1973.3%

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
71
Adzuki bean
Mineral Summary Score
109
Buckwheat
134
Adzuki 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
119%
Adzuki bean
Carbohydrates
72%
Buckwheat
63%
Adzuki bean
Fats
16%
Buckwheat
2%
Adzuki 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 Adzuki bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

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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Comparison summary

Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.55g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 28)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.6)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 Adzuki bean Opinion
Calories 343 329 Buckwheat
Protein 13.25 19.87 Adzuki bean
Fats 3.4 0.53 Buckwheat
Vitamin C 0 0
Carbs 71.5 62.9 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 4.98 Adzuki bean
Calcium 18 66 Adzuki bean
Potassium 460 1254 Adzuki bean
Magnesium 231 127 Buckwheat
Sugar
Fiber 10 12.7 Adzuki bean
Copper 1.1 1.094 Buckwheat
Zinc 2.4 5.04 Adzuki bean
Starch
Phosphorus 347 381 Adzuki bean
Sodium 1 5 Buckwheat
Vitamin A 0 17 Adzuki bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.101 0.455 Adzuki bean
Vitamin B2 0.425 0.22 Buckwheat
Vitamin B3 7.02 2.63 Buckwheat
Vitamin B5 1.233 1.471 Adzuki bean
Vitamin B6 0.21 0.351 Adzuki bean
Vitamin B12 0 0
Vitamin K
Folate 30 622 Adzuki bean
Trans Fat 0 Buckwheat
Saturated Fat 0.741 0.191 Adzuki bean
Monounsaturated Fat 1.04 0.05 Buckwheat
Polyunsaturated fat 1.039 0.113 Buckwheat
Tryptophan 0.192 0.191 Buckwheat
Threonine 0.506 0.674 Adzuki bean
Isoleucine 0.498 0.791 Adzuki bean
Leucine 0.832 1.668 Adzuki bean
Lysine 0.672 1.497 Adzuki bean
Methionine 0.172 0.21 Adzuki bean
Phenylalanine 0.52 1.052 Adzuki bean
Valine 0.678 1.023 Adzuki bean
Histidine 0.309 0.524 Adzuki bean
Fructose

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.