Buckwheat vs. Baked beans — In-Depth Nutrition Comparison

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A recap on differences between buckwheat and baked beans

Buckwheat has more manganese; however, baked beans are higher in iron, fiber, folate, vitamin B1, potassium, selenium, and phosphorus.
Baked beans cover your daily sodium needs 18% more than buckwheat.
Baked beans contain 2 times less manganese than buckwheat. Buckwheat contains 0.403mg of manganese, while baked beans contain 0.255mg.
Buckwheat has less saturated fat.
The glycemic index of buckwheat is higher.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Beans, baked, home prepared.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Buckwheat

Baked beans

Contains more MagnesiumMagnesium	+18.6%
Contains less SodiumSodium	-99.1%
Contains more ManganeseManganese	+58%

Contains more CalciumCalcium	+771.4%
Contains more PotassiumPotassium	+306.8%
Contains more IronIron	+148.8%
Contains more ZincZinc	+19.7%
Contains more PhosphorusPhosphorus	+55.7%
Contains more SeleniumSelenium	+159.1%

~equal in Copper ~0.159mg

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

Baked beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+130.4%
Contains more Vitamin B5Vitamin B5	+131.6%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+240%
Contains more Vitamin B2Vitamin B2	+25.6%
Contains more Vitamin B6Vitamin B6	+16.9%
Contains more FolateFolate	+242.9%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	4mg	422mg	18%
Iron	0.8mg	1.99mg	15%
Fiber	2.7g	5.5g	11%
Folate	14µg	48µg	9%
Vitamin B1	0.04mg	0.136mg	8%
Potassium	88mg	358mg	8%
Saturated fat	0.134g	1.948g	8%
Fats	0.62g	5.15g	7%
Manganese	0.403mg	0.255mg	6%
Phosphorus	70mg	109mg	6%
Selenium	2.2µg	5.7µg	6%
Calcium	7mg	61mg	5%
Monounsaturated fat	0.188g	2.133g	5%
Choline	20.1mg		4%
Vitamin B5	0.359mg	0.155mg	4%
Polyunsaturated fat	0.188g	0.74g	4%
Protein	3.38g	5.54g	4%
Vitamin B3	0.94mg	0.408mg	3%
Calories	92kcal	155kcal	3%
Vitamin K	1.9µg		2%
Cholesterol	0mg	5mg	2%
Magnesium	51mg	43mg	2%
Vitamin E	0.09mg		1%
Zinc	0.61mg	0.73mg	1%
Carbs	19.94g	21.63g	1%
Vitamin C	0mg	1.1mg	1%
Vitamin B6	0.077mg	0.09mg	1%
Copper	0.146mg	0.159mg	1%
Vitamin B2	0.039mg	0.049mg	1%
Net carbs	17.24g	16.13g	N/A
Sugar	0.9g		N/A
Tryptophan	0.049mg	0.067mg	0%
Threonine	0.129mg	0.228mg	0%
Isoleucine	0.127mg	0.242mg	0%
Leucine	0.212mg	0.428mg	0%
Lysine	0.172mg	0.379mg	0%
Methionine	0.044mg	0.086mg	0%
Phenylalanine	0.133mg	0.287mg	0%
Valine	0.173mg	0.282mg	0%
Histidine	0.079mg	0.153mg	0%
Fructose	0.1g		0%