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Buckwheat vs. Cranberry beans — In-Depth Nutrition Comparison

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Significant differences between Buckwheat and Cranberry beans

  • Cranberry beans is richer than Buckwheat in Folate, Fiber, Iron, Vitamin B1, Copper, Phosphorus, and Potassium.
  • Cranberry beans covers your daily Folate needs 48% more than Buckwheat.

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Buckwheat vs Cranberry beans 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.
Contains more Selenium +69.2%
Contains more Calcium +614.3%
Contains more Iron +161.3%
Contains more Phosphorus +92.9%
Contains more Potassium +339.8%
Contains less Sodium -75%
Contains more Zinc +86.9%
Contains more Copper +58.2%
Equal in Magnesium - 50
Equal in Manganese - 0.37
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Selenium +69.2%
Contains more Calcium +614.3%
Contains more Iron +161.3%
Contains more Phosphorus +92.9%
Contains more Potassium +339.8%
Contains less Sodium -75%
Contains more Zinc +86.9%
Contains more Copper +58.2%
Equal in Magnesium - 50
Equal in Manganese - 0.37

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.
:
Contains more Vitamin B3 +82.5%
Contains more Vitamin B5 +49.6%
Contains more Vitamin B1 +425%
Contains more Vitamin B2 +76.9%
Contains more Folate +1378.6%
Equal in Vitamin B6 - 0.081
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin B3 +82.5%
Contains more Vitamin B5 +49.6%
Contains more Vitamin B1 +425%
Contains more Vitamin B2 +76.9%
Contains more Folate +1378.6%
Equal in Vitamin B6 - 0.081

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +34.8%
Contains more Water +17%
Contains more Protein +176.3%
Contains more Carbs +22.7%
Contains more Other +153.5%
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Fats +34.8%
Contains more Water +17%
Contains more Protein +176.3%
Contains more Carbs +22.7%
Contains more Other +153.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +370%
Contains less Saturated Fat -11.2%
Equal in Polyunsaturated fat - 0.199
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +370%
Contains less Saturated Fat -11.2%
Equal in Polyunsaturated fat - 0.199

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Cranberry beans Opinion
Net carbs 17.24g 15.86g Buckwheat
Protein 3.38g 9.34g Cranberry beans
Fats 0.62g 0.46g Buckwheat
Carbs 19.94g 24.46g Cranberry beans
Calories 92kcal 136kcal Cranberry beans
Fructose 0.1g Buckwheat
Sugar 0.9g Cranberry beans
Fiber 2.7g 8.6g Cranberry beans
Calcium 7mg 50mg Cranberry beans
Iron 0.8mg 2.09mg Cranberry beans
Magnesium 51mg 50mg Buckwheat
Phosphorus 70mg 135mg Cranberry beans
Potassium 88mg 387mg Cranberry beans
Sodium 4mg 1mg Cranberry beans
Zinc 0.61mg 1.14mg Cranberry beans
Copper 0.146mg 0.231mg Cranberry beans
Manganese 0.403mg 0.37mg Buckwheat
Selenium 2.2µg 1.3µg Buckwheat
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.04mg 0.21mg Cranberry beans
Vitamin B2 0.039mg 0.069mg Cranberry beans
Vitamin B3 0.94mg 0.515mg Buckwheat
Vitamin B5 0.359mg 0.24mg Buckwheat
Vitamin B6 0.077mg 0.081mg Cranberry beans
Folate 14µg 207µg Cranberry beans
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg 0.111mg Cranberry beans
Threonine 0.129mg 0.393mg Cranberry beans
Isoleucine 0.127mg 0.412mg Cranberry beans
Leucine 0.212mg 0.746mg Cranberry beans
Lysine 0.172mg 0.641mg Cranberry beans
Methionine 0.044mg 0.14mg Cranberry beans
Phenylalanine 0.133mg 0.505mg Cranberry beans
Valine 0.173mg 0.489mg Cranberry beans
Histidine 0.079mg 0.26mg Cranberry beans
Saturated Fat 0.134g 0.119g Cranberry beans
Monounsaturated Fat 0.188g 0.04g Buckwheat
Polyunsaturated fat 0.188g 0.199g Cranberry beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Cranberry beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Cranberry beans
Minerals Daily Need Coverage Score
24%
Buckwheat
38%
Cranberry beans

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
Which food is richer in minerals?
?
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.
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.