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Buckwheat vs Broad bean - In-Depth Nutrition Comparison

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Differences between Buckwheat and Broad bean

  • Buckwheat has more Copper, Magnesium, Phosphorus, Vitamin B3, Manganese, Vitamin B5, Selenium, Zinc, and Vitamin B2, while Broad bean has more Folate.
  • Buckwheat's daily need coverage for Copper is 78% higher.
  • Broad bean contains 10 times less Selenium than Buckwheat. Buckwheat contains 8.3µg of Selenium, while Broad bean contains 0.8µg.

The food types used in this comparison are Buckwheat and Beans, fava, in pod, raw.

Infographic

Buckwheat vs Broad 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 Iron +41.9%
Contains more Magnesium +600%
Contains more Phosphorus +169%
Contains more Potassium +38.6%
Contains less Sodium -96%
Contains more Zinc +140%
Contains more Copper +173.6%
Contains more Calcium +105.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 59% 24% 56% 30% 4% 28% 134%
Contains more Iron +41.9%
Contains more Magnesium +600%
Contains more Phosphorus +169%
Contains more Potassium +38.6%
Contains less Sodium -96%
Contains more Zinc +140%
Contains more Copper +173.6%
Contains more Calcium +105.6%

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 +46.6%
Contains more Vitamin B3 +212.1%
Contains more Vitamin B5 +448%
Contains more Vitamin B6 +101.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31.7%
Contains more Folate +393.3%
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 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
Contains more Vitamin B2 +46.6%
Contains more Vitamin B3 +212.1%
Contains more Vitamin B5 +448%
Contains more Vitamin B6 +101.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31.7%
Contains more Folate +393.3%

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

All nutrients comparison - raw data values

Nutrient Buckwheat Broad bean Opinion
Net carbs 61.5g 10.13g Buckwheat
Protein 13.25g 7.92g Buckwheat
Fats 3.4g 0.73g Buckwheat
Carbs 71.5g 17.63g Buckwheat
Calories 343kcal 88kcal Buckwheat
Starch g g
Fructose g g
Sugar g 9.21g Buckwheat
Fiber 10g 7.5g Buckwheat
Calcium 18mg 37mg Broad bean
Iron 2.2mg 1.55mg Buckwheat
Magnesium 231mg 33mg Buckwheat
Phosphorus 347mg 129mg Buckwheat
Potassium 460mg 332mg Buckwheat
Sodium 1mg 25mg Buckwheat
Zinc 2.4mg 1mg Buckwheat
Copper 1.1mg 0.402mg Buckwheat
Vitamin A 0IU 333IU Broad bean
Vitamin E mg 1.16mg Broad bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 3.7mg Broad bean
Vitamin B1 0.101mg 0.133mg Broad bean
Vitamin B2 0.425mg 0.29mg Buckwheat
Vitamin B3 7.02mg 2.249mg Buckwheat
Vitamin B5 1.233mg 0.225mg Buckwheat
Vitamin B6 0.21mg 0.104mg Buckwheat
Folate 30µg 148µg Broad bean
Vitamin B12 0µg 0µg
Vitamin K µg 40.9µg Broad bean
Tryptophan 0.192mg mg Buckwheat
Threonine 0.506mg mg Buckwheat
Isoleucine 0.498mg mg Buckwheat
Leucine 0.832mg mg Buckwheat
Lysine 0.672mg mg Buckwheat
Methionine 0.172mg mg Buckwheat
Phenylalanine 0.52mg mg Buckwheat
Valine 0.678mg mg Buckwheat
Histidine 0.309mg mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.118g Broad bean
Monounsaturated Fat 1.04g 0.104g Buckwheat
Polyunsaturated fat 1.039g 0.342g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Broad 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
37
Broad bean
Mineral Summary Score
109
Buckwheat
43
Broad 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
48%
Broad bean
Carbohydrates
72%
Buckwheat
18%
Broad bean
Fats
16%
Buckwheat
3%
Broad bean

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 9.21g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 0.623g)
Which food is cheaper?
Broad bean
Broad bean is cheaper (difference - $2)
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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.