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Buckwheat vs Cranberry bean - In-Depth Nutrition Comparison

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What are the differences between Buckwheat and Cranberry bean?

  • Buckwheat is higher in Vitamin B3, Copper, Magnesium, Manganese, and Vitamin B2, however Cranberry bean is richer in Folate, Fiber, Vitamin B1, Iron, and Potassium.
  • Cranberry bean's daily need coverage for Folate is 144% more.
  • Cranberry bean contains 5 times less Vitamin B3 than Buckwheat. Buckwheat contains 7.02mg of Vitamin B3, while Cranberry bean contains 1.455mg.

We used Buckwheat and Beans, cranberry (roman), mature seeds, raw types in this article.

Infographic

Buckwheat vs Cranberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +48.1%
Contains less Sodium -83.3%
Contains more Copper +38.5%
Contains more Calcium +605.6%
Contains more Iron +127.3%
Contains more Potassium +189.6%
Contains more Zinc +51.3%
Equal in Phosphorus - 372
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Magnesium +48.1%
Contains less Sodium -83.3%
Contains more Copper +38.5%
Contains more Calcium +605.6%
Contains more Iron +127.3%
Contains more Potassium +189.6%
Contains more Zinc +51.3%
Equal in Phosphorus - 372

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 +99.5%
Contains more Vitamin B3 +382.5%
Contains more Vitamin B5 +64.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +639.6%
Contains more Vitamin B6 +47.1%
Contains more Folate +1913.3%
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% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin B2 +99.5%
Contains more Vitamin B3 +382.5%
Contains more Vitamin B5 +64.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +639.6%
Contains more Vitamin B6 +47.1%
Contains more Folate +1913.3%

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 Cranberry bean
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Cranberry bean Opinion
Net carbs 61.5g 35.35g Buckwheat
Protein 13.25g 23.03g Cranberry bean
Fats 3.4g 1.23g Buckwheat
Carbs 71.5g 60.05g Buckwheat
Calories 343kcal 335kcal Buckwheat
Starch g g
Fructose g g
Sugar g g
Fiber 10g 24.7g Cranberry bean
Calcium 18mg 127mg Cranberry bean
Iron 2.2mg 5mg Cranberry bean
Magnesium 231mg 156mg Buckwheat
Phosphorus 347mg 372mg Cranberry bean
Potassium 460mg 1332mg Cranberry bean
Sodium 1mg 6mg Buckwheat
Zinc 2.4mg 3.63mg Cranberry bean
Copper 1.1mg 0.794mg Buckwheat
Vitamin A 0IU 2IU Cranberry bean
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.747mg Cranberry bean
Vitamin B2 0.425mg 0.213mg Buckwheat
Vitamin B3 7.02mg 1.455mg Buckwheat
Vitamin B5 1.233mg 0.748mg Buckwheat
Vitamin B6 0.21mg 0.309mg Cranberry bean
Folate 30µg 604µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.192mg 0.273mg Cranberry bean
Threonine 0.506mg 0.969mg Cranberry bean
Isoleucine 0.498mg 1.017mg Cranberry bean
Leucine 0.832mg 1.838mg Cranberry bean
Lysine 0.672mg 1.58mg Cranberry bean
Methionine 0.172mg 0.346mg Cranberry bean
Phenylalanine 0.52mg 1.245mg Cranberry bean
Valine 0.678mg 1.205mg Cranberry bean
Histidine 0.309mg 0.641mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.316g Cranberry bean
Monounsaturated Fat 1.04g 0.106g Buckwheat
Polyunsaturated fat 1.039g 0.527g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Cranberry bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
69
Cranberry bean
Mineral Summary Score
109
Buckwheat
122
Cranberry 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
138%
Cranberry bean
Carbohydrates
72%
Buckwheat
60%
Cranberry bean
Fats
16%
Buckwheat
6%
Cranberry bean

Comparison summary

Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.425g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 19)
Which food is cheaper?
Cranberry bean
Cranberry bean is cheaper (difference - $0.2)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.