Buckwheat vs. Broad beans — In-Depth Nutrition Comparison

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How are buckwheat and broad beans different?

Buckwheat is higher in copper, manganese, and vitamin B5; however, broad beans are richer in vitamin C, folate, iron, vitamin B1, and vitamin A.
Daily need coverage for vitamin C for broad beans is 22% higher.
Buckwheat contains 5 times more vitamin B5 than broad beans. While buckwheat contains 0.359mg of vitamin B5, broad beans contain only 0.066mg.
Buckwheat has a lower glycemic index (51) than broad beans (79).

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

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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

Broad beans

Contains more MagnesiumMagnesium	+64.5%
Contains more CopperCopper	+143.3%
Contains more ZincZinc	+29.8%
Contains less SodiumSodium	-90.2%
Contains more ManganeseManganese	+54.4%
Contains more SeleniumSelenium	+120%

Contains more CalciumCalcium	+157.1%
Contains more PotassiumPotassium	+119.3%
Contains more IronIron	+87.5%

~equal in Phosphorus ~73mg

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

Broad beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+443.9%
Contains more Vitamin B6Vitamin B6	+165.5%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+220%
Contains more Vitamin B2Vitamin B2	+130.8%
Contains more Vitamin B3Vitamin B3	+27.7%
Contains more FolateFolate	+314.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	0mg	19.8mg	22%
Folate	14µg	58µg	11%
Copper	0.146mg	0.06mg	10%
Iron	0.8mg	1.5mg	9%
Vitamin B1	0.04mg	0.128mg	7%
Vitamin B5	0.359mg	0.066mg	6%
Manganese	0.403mg	0.261mg	6%
Magnesium	51mg	31mg	5%
Vitamin B6	0.077mg	0.029mg	4%
Fiber	2.7g	3.6g	4%
Choline	20.1mg		4%
Vitamin B2	0.039mg	0.09mg	4%
Carbs	19.94g	10.1g	3%
Potassium	88mg	193mg	3%
Protein	3.38g	4.8g	3%
Vitamin K	1.9µg		2%
Vitamin B3	0.94mg	1.2mg	2%
Selenium	2.2µg	1µg	2%
Calories	92kcal	62kcal	2%
Sodium	4mg	41mg	2%
Vitamin A	0µg	14µg	2%
Vitamin E	0.09mg		1%
Calcium	7mg	18mg	1%
Polyunsaturated fat	0.188g	0.303g	1%
Zinc	0.61mg	0.47mg	1%
Fats	0.62g	0.5g	0%
Net carbs	17.24g	6.5g	N/A
Sugar	0.9g		N/A
Phosphorus	70mg	73mg	0%
Saturated fat	0.134g	0.142g	0%
Monounsaturated fat	0.188g	0.02g	0%
Tryptophan	0.049mg	0.048mg	0%
Threonine	0.129mg	0.178mg	0%
Isoleucine	0.127mg	0.215mg	0%
Leucine	0.212mg	0.37mg	0%
Lysine	0.172mg	0.313mg	0%
Methionine	0.044mg	0.037mg	0%
Phenylalanine	0.133mg	0.195mg	0%
Valine	0.173mg	0.235mg	0%
Histidine	0.079mg	0.115mg	0%
Fructose	0.1g		0%