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Buckwheat vs Kidney bean - In-Depth Nutrition Comparison

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A recap on differences between Buckwheat and Kidney bean

  • Buckwheat is higher in Vitamin B3, Magnesium, Vitamin B2, and Copper, yet Kidney bean is higher in Folate, Iron, Fiber, Vitamin B1, Potassium, and Vitamin B6.
  • Kidney bean covers your daily Folate needs 91% more than Buckwheat.
  • Buckwheat contains 3 times more Vitamin B3 than Kidney bean. While Buckwheat contains 7.02mg of Vitamin B3, Kidney bean contains only 2.06mg.

Food varieties used in this article are Buckwheat and Beans, kidney, all types, mature seeds, raw.

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Buckwheat vs Kidney 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Magnesium +65%
Contains more Copper +14.8%
Contains less Sodium -95.8%
Contains more Iron +272.7%
Contains more Calcium +694.4%
Contains more Potassium +205.7%
Contains more Zinc +16.3%
Contains more Phosphorus +17.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains more Magnesium +65%
Contains more Copper +14.8%
Contains less Sodium -95.8%
Contains more Iron +272.7%
Contains more Calcium +694.4%
Contains more Potassium +205.7%
Contains more Zinc +16.3%
Contains more Phosphorus +17.3%

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 +94.1%
Contains more Vitamin B3 +240.8%
Contains more Vitamin B5 +58.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +423.8%
Contains more Vitamin B6 +89%
Contains more Folate +1213.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin B2 +94.1%
Contains more Vitamin B3 +240.8%
Contains more Vitamin B5 +58.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +423.8%
Contains more Vitamin B6 +89%
Contains more Folate +1213.3%

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
60
Kidney bean
Mineral Summary Score
109
Buckwheat
143
Kidney 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
141%
Kidney bean
Carbohydrates
72%
Buckwheat
60%
Kidney bean
Fats
16%
Buckwheat
4%
Kidney bean

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.621g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 32)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $1.4)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 23mg)
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.

All nutrients comparison - raw data values

Nutrient Buckwheat Kidney bean Opinion
Calories 343 333 Buckwheat
Protein 13.25 23.58 Kidney bean
Fats 3.4 0.83 Buckwheat
Vitamin C 0 4.5 Kidney bean
Carbs 71.5 60.01 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 8.2 Kidney bean
Calcium 18 143 Kidney bean
Potassium 460 1406 Kidney bean
Magnesium 231 140 Buckwheat
Sugar 2.23 Buckwheat
Fiber 10 24.9 Kidney bean
Copper 1.1 0.958 Buckwheat
Zinc 2.4 2.79 Kidney bean
Starch
Phosphorus 347 407 Kidney bean
Sodium 1 24 Buckwheat
Vitamin A 0 0
Vitamin E 0.22 Kidney bean
Vitamin D 0 0
Vitamin B1 0.101 0.529 Kidney bean
Vitamin B2 0.425 0.219 Buckwheat
Vitamin B3 7.02 2.06 Buckwheat
Vitamin B5 1.233 0.78 Buckwheat
Vitamin B6 0.21 0.397 Kidney bean
Vitamin B12 0 0
Vitamin K 19 Kidney bean
Folate 30 394 Kidney bean
Trans Fat 0 Buckwheat
Saturated Fat 0.741 0.12 Kidney bean
Monounsaturated Fat 1.04 0.064 Buckwheat
Polyunsaturated fat 1.039 0.457 Buckwheat
Tryptophan 0.192 0.279 Kidney bean
Threonine 0.506 0.992 Kidney bean
Isoleucine 0.498 1.041 Kidney bean
Leucine 0.832 1.882 Kidney bean
Lysine 0.672 1.618 Kidney bean
Methionine 0.172 0.355 Kidney bean
Phenylalanine 0.52 1.275 Kidney bean
Valine 0.678 1.233 Kidney bean
Histidine 0.309 0.656 Kidney bean
Fructose

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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.