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Buckwheat vs. Broad bean — In-Depth Nutrition Comparison

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How are Buckwheat and Broad bean different?

  • Buckwheat is higher in Copper, Manganese, and Vitamin B5, however, Broad bean is richer in Vitamin C, Folate, Iron, and Vitamin B1.
  • Daily need coverage for Vitamin C from Broad bean is 22% higher.
  • Buckwheat contains 5 times more Vitamin B5 than Broad bean. While Buckwheat contains 0.359mg of Vitamin B5, Broad bean contains only 0.066mg.

Buckwheat groats, roasted, cooked and Broadbeans, immature seeds, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Buckwheat vs Broad bean infographic
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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.
Contains more Magnesium +64.5%
Contains less Sodium -90.2%
Contains more Zinc +29.8%
Contains more Copper +143.3%
Contains more Manganese +54.4%
Contains more Selenium +120%
Contains more Calcium +157.1%
Contains more Iron +87.5%
Contains more Potassium +119.3%
Equal in Phosphorus - 73
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 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Contains more Magnesium +64.5%
Contains less Sodium -90.2%
Contains more Zinc +29.8%
Contains more Copper +143.3%
Contains more Manganese +54.4%
Contains more Selenium +120%
Contains more Calcium +157.1%
Contains more Iron +87.5%
Contains more Potassium +119.3%
Equal in Phosphorus - 73

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 B5 +443.9%
Contains more Vitamin B6 +165.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +27.7%
Contains more Folate +314.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 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 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Contains more Vitamin B5 +443.9%
Contains more Vitamin B6 +165.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +27.7%
Contains more Folate +314.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +24%
Contains more Carbs +97.4%
Contains more Protein +42%
Contains more Water +10.7%
Contains more Other +109.3%
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more Fats +24%
Contains more Carbs +97.4%
Contains more Protein +42%
Contains more Water +10.7%
Contains more Other +109.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +840%
Contains more Polyunsaturated fat +61.2%
Equal in Saturated Fat - 0.142
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Contains more Monounsaturated Fat +840%
Contains more Polyunsaturated fat +61.2%
Equal in Saturated Fat - 0.142

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Broad bean Opinion
Net carbs 17.24g 6.5g Buckwheat
Protein 3.38g 4.8g Broad bean
Fats 0.62g 0.5g Buckwheat
Carbs 19.94g 10.1g Buckwheat
Calories 92kcal 62kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g Broad bean
Fiber 2.7g 3.6g Broad bean
Calcium 7mg 18mg Broad bean
Iron 0.8mg 1.5mg Broad bean
Magnesium 51mg 31mg Buckwheat
Phosphorus 70mg 73mg Broad bean
Potassium 88mg 193mg Broad bean
Sodium 4mg 41mg Buckwheat
Zinc 0.61mg 0.47mg Buckwheat
Copper 0.146mg 0.06mg Buckwheat
Manganese 0.403mg 0.261mg Buckwheat
Selenium 2.2µg 1µg Buckwheat
Vitamin A 0IU 270IU Broad bean
Vitamin A RAE 0µg 14µg Broad bean
Vitamin E 0.09mg Buckwheat
Vitamin C 0mg 19.8mg Broad bean
Vitamin B1 0.04mg 0.128mg Broad bean
Vitamin B2 0.039mg 0.09mg Broad bean
Vitamin B3 0.94mg 1.2mg Broad bean
Vitamin B5 0.359mg 0.066mg Buckwheat
Vitamin B6 0.077mg 0.029mg Buckwheat
Folate 14µg 58µg Broad bean
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg 0.048mg Buckwheat
Threonine 0.129mg 0.178mg Broad bean
Isoleucine 0.127mg 0.215mg Broad bean
Leucine 0.212mg 0.37mg Broad bean
Lysine 0.172mg 0.313mg Broad bean
Methionine 0.044mg 0.037mg Buckwheat
Phenylalanine 0.133mg 0.195mg Broad bean
Valine 0.173mg 0.235mg Broad bean
Histidine 0.079mg 0.115mg Broad bean
Saturated Fat 0.134g 0.142g Buckwheat
Monounsaturated Fat 0.188g 0.02g Buckwheat
Polyunsaturated fat 0.188g 0.303g Broad bean

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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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
18%
Broad bean
Minerals Daily Need Coverage Score
24%
Buckwheat
21%
Broad bean

Comparison summary

Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 28)
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Broad bean
Broad bean is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.