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  6. Buckwheat vs. Adzuki bean

Buckwheat vs. Adzuki bean — In-Depth Nutrition Comparison

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Differences between buckwheat and adzuki bean

  • Adzuki bean is higher than buckwheat in folate, copper, manganese, iron, phosphorus, zinc, fiber, vitamin B1, potassium, and vitamin B5.
  • Adzuki bean's daily need coverage for folate is 152% higher.
  • Adzuki bean has a lower glycemic index (29) than buckwheat (51).

The food types used in this comparison are Buckwheat groats, roasted, cooked and Beans, adzuki, mature seeds, raw.

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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +149%
Contains more CalciumCalcium +842.9%
Contains more PotassiumPotassium +1325%
Contains more IronIron +522.5%
Contains more CopperCopper +649.3%
Contains more ZincZinc +726.2%
Contains more PhosphorusPhosphorus +444.3%
Contains more ManganeseManganese +329.3%
Contains more SeleniumSelenium +40.9%

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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1037.5%
Contains more Vitamin B2Vitamin B2 +464.1%
Contains more Vitamin B3Vitamin B3 +179.8%
Contains more Vitamin B5Vitamin B5 +309.7%
Contains more Vitamin B6Vitamin B6 +355.8%
Contains more FolateFolate +4342.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Adzuki bean DV% diff.
Folate 14µg 622µg 152%
Copper 0.146mg 1.094mg 105%
Manganese 0.403mg 1.73mg 58%
Iron 0.8mg 4.98mg 52%
Phosphorus 70mg 381mg 44%
Fiber 2.7g 12.7g 40%
Zinc 0.61mg 5.04mg 40%
Vitamin B1 0.04mg 0.455mg 35%
Potassium 88mg 1254mg 34%
Protein 3.38g 19.87g 33%
Vitamin B5 0.359mg 1.471mg 22%
Vitamin B6 0.077mg 0.351mg 21%
Magnesium 51mg 127mg 18%
Vitamin B2 0.039mg 0.22mg 14%
Carbs 19.94g 62.9g 14%
Calories 92kcal 329kcal 12%
Vitamin B3 0.94mg 2.63mg 11%
Calcium 7mg 66mg 6%
Choline 20.1mg 4%
Selenium 2.2µg 3.1µg 2%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Polyunsaturated fat 0.188g 0.113g 1%
Fats 0.62g 0.53g 0%
Net carbs 17.24g 50.2g N/A
Sugar 0.9g N/A
Sodium 4mg 5mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.134g 0.191g 0%
Monounsaturated fat 0.188g 0.05g 0%
Tryptophan 0.049mg 0.191mg 0%
Threonine 0.129mg 0.674mg 0%
Isoleucine 0.127mg 0.791mg 0%
Leucine 0.212mg 1.668mg 0%
Lysine 0.172mg 1.497mg 0%
Methionine 0.044mg 0.21mg 0%
Phenylalanine 0.133mg 1.052mg 0%
Valine 0.173mg 1.023mg 0%
Histidine 0.079mg 0.524mg 0%
Fructose 0.1g 0%

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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +17%
Contains more WaterWater +462.7%
Contains more ProteinProtein +487.9%
Contains more CarbsCarbs +215.4%
Contains more OtherOther +658.1%

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -29.8%
Contains more Mono. FatMonounsaturated fat +276%
Contains more Poly. FatPolyunsaturated fat +66.4%

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/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.