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  6. Buckwheat vs. Kidney beans

Buckwheat vs. Kidney beans — In-Depth Nutrition Comparison

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How are Buckwheat and Kidney beans different?

  • Kidney beans is higher than Buckwheat in Folate, Iron, Fiber, Vitamin B1, Phosphorus, Potassium, Copper, and Vitamin K.
  • Kidney beans covers your daily need of Folate 29% more than Buckwheat.

Buckwheat groats, roasted, cooked and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Buckwheat vs Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +21.4%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +360.2%
Contains more IronIron +177.5%
Contains more CopperCopper +47.9%
Contains more ZincZinc +63.9%
Contains more PhosphorusPhosphorus +97.1%
Contains less SodiumSodium -75%
~equal in Manganese ~0.43mg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B3Vitamin B3 +62.6%
Contains more Vitamin B5Vitamin B5 +63.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +48.7%
Contains more Vitamin B6Vitamin B6 +55.8%
Contains more Vitamin KVitamin K +342.1%
Contains more FolateFolate +828.6%
Contains more CholineCholine +51.7%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more FatsFats +24%
Contains more WaterWater +13%
Contains more ProteinProtein +156.5%
Contains more CarbsCarbs +14.3%
Contains more OtherOther +153.5%

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
19% 10% 71%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated Fat +382.1%
Contains less Sat. FatSaturated Fat -45.5%
Contains more Poly. FatPolyunsaturated fat +47.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Kidney beans Opinion
Calories 92kcal 127kcal Kidney beans
Protein 3.38g 8.67g Kidney beans
Fats 0.62g 0.5g Buckwheat
Vitamin C 0mg 1.2mg Kidney beans
Net carbs 17.24g 16.4g Buckwheat
Carbs 19.94g 22.8g Kidney beans
Magnesium 51mg 42mg Buckwheat
Calcium 7mg 35mg Kidney beans
Potassium 88mg 405mg Kidney beans
Iron 0.8mg 2.22mg Kidney beans
Sugar 0.9g 0.32g Kidney beans
Fiber 2.7g 6.4g Kidney beans
Copper 0.146mg 0.216mg Kidney beans
Zinc 0.61mg 1mg Kidney beans
Phosphorus 70mg 138mg Kidney beans
Sodium 4mg 1mg Kidney beans
Vitamin E 0.09mg 0.03mg Buckwheat
Manganese 0.403mg 0.43mg Kidney beans
Selenium 2.2µg 1.1µg Buckwheat
Vitamin B1 0.04mg 0.16mg Kidney beans
Vitamin B2 0.039mg 0.058mg Kidney beans
Vitamin B3 0.94mg 0.578mg Buckwheat
Vitamin B5 0.359mg 0.22mg Buckwheat
Vitamin B6 0.077mg 0.12mg Kidney beans
Vitamin K 1.9µg 8.4µg Kidney beans
Folate 14µg 130µg Kidney beans
Choline 20.1mg 30.5mg Kidney beans
Saturated Fat 0.134g 0.073g Kidney beans
Monounsaturated Fat 0.188g 0.039g Buckwheat
Polyunsaturated fat 0.188g 0.278g Kidney beans
Tryptophan 0.049mg 0.104mg Kidney beans
Threonine 0.129mg 0.319mg Kidney beans
Isoleucine 0.127mg 0.41mg Kidney beans
Leucine 0.212mg 0.736mg Kidney beans
Lysine 0.172mg 0.607mg Kidney beans
Methionine 0.044mg 0.113mg Kidney beans
Phenylalanine 0.133mg 0.511mg Kidney beans
Valine 0.173mg 0.5mg Kidney beans
Histidine 0.079mg 0.238mg Kidney beans
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Kidney beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Kidney beans
Minerals Daily Need Coverage Score
24%
Buckwheat
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 29)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $1.2)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans
Kidney beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.