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  6. Buckwheat vs. Broad bean raw

Buckwheat vs. Broad bean raw — In-Depth Nutrition Comparison

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Summary of differences between buckwheat and broad bean raw

  • The amount of folate, vitamin K, copper, vitamin B2, fiber, manganese, iron, phosphorus, vitamin B3, and vitamin B1 in broad bean raw is higher than in buckwheat.
  • Broad bean raw covers your daily need for folate, 34% more than buckwheat.
  • Buckwheat has a lower glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of broad bean raw is 79.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Beans, fava, in pod, raw.

Infographic

Buckwheat vs Broad bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +54.5%
Contains less SodiumSodium -84%
Contains more SeleniumSelenium +175%
Contains more CalciumCalcium +428.6%
Contains more PotassiumPotassium +277.3%
Contains more IronIron +93.8%
Contains more CopperCopper +175.3%
Contains more ZincZinc +63.9%
Contains more PhosphorusPhosphorus +84.3%
Contains more ManganeseManganese +64%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B5Vitamin B5 +59.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1188.9%
Contains more Vitamin B1Vitamin B1 +232.5%
Contains more Vitamin B2Vitamin B2 +643.6%
Contains more Vitamin B3Vitamin B3 +139.3%
Contains more Vitamin B6Vitamin B6 +35.1%
Contains more Vitamin KVitamin K +2052.6%
Contains more FolateFolate +957.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Broad bean raw DV% diff.
Folate 14µg 148µg 34%
Vitamin K 1.9µg 40.9µg 33%
Copper 0.146mg 0.402mg 28%
Vitamin B2 0.039mg 0.29mg 19%
Fiber 2.7g 7.5g 19%
Manganese 0.403mg 0.661mg 11%
Protein 3.38g 7.92g 9%
Iron 0.8mg 1.55mg 9%
Vitamin B3 0.94mg 2.249mg 8%
Phosphorus 70mg 129mg 8%
Vitamin B1 0.04mg 0.133mg 8%
Vitamin E 0.09mg 1.16mg 7%
Potassium 88mg 332mg 7%
Zinc 0.61mg 1mg 4%
Magnesium 51mg 33mg 4%
Choline 20.1mg 4%
Vitamin C 0mg 3.7mg 4%
Calcium 7mg 37mg 3%
Selenium 2.2µg 0.8µg 3%
Vitamin B5 0.359mg 0.225mg 3%
Vitamin A 0µg 17µg 2%
Vitamin B6 0.077mg 0.104mg 2%
Sodium 4mg 25mg 1%
Carbs 19.94g 17.63g 1%
Polyunsaturated fat 0.188g 0.342g 1%
Calories 92kcal 88kcal 0%
Fats 0.62g 0.73g 0%
Net carbs 17.24g 10.13g N/A
Sugar 0.9g 9.21g N/A
Saturated fat 0.134g 0.118g 0%
Monounsaturated fat 0.188g 0.104g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more CarbsCarbs +13.1%
Contains more ProteinProtein +134.3%
Contains more FatsFats +17.7%
Contains more OtherOther +160.5%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +80.8%
Contains less Sat. FatSaturated fat -11.9%
Contains more Poly. FatPolyunsaturated fat +81.9%

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 raw - 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.