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Buckwheat vs Green bean - In-Depth Nutrition Comparison

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Significant differences between Buckwheat and Green bean

  • The amount of Copper, Magnesium, Manganese, Phosphorus, Vitamin B3, Fiber, Vitamin B2, Vitamin B5, Zinc, and Iron in Buckwheat is higher than in Green bean.
  • Buckwheat covers your daily Copper needs 115% more than Green bean.
  • Green bean has 10 times less Zinc than Buckwheat. Buckwheat has 2.4mg of Zinc, while Green bean has 0.24mg.

Specific food types used in this comparison are Buckwheat and Beans, snap, green, raw.

Infographic

Buckwheat vs Green bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +113.6%
Contains more Magnesium +824%
Contains more Phosphorus +813.2%
Contains more Potassium +118%
Contains less Sodium -83.3%
Contains more Zinc +900%
Contains more Copper +1494.2%
Contains more Calcium +105.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Contains more Iron +113.6%
Contains more Magnesium +824%
Contains more Phosphorus +813.2%
Contains more Potassium +118%
Contains less Sodium -83.3%
Contains more Zinc +900%
Contains more Copper +1494.2%
Contains more Calcium +105.6%

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 B1 +23.2%
Contains more Vitamin B2 +308.7%
Contains more Vitamin B3 +856.4%
Contains more Vitamin B5 +448%
Contains more Vitamin B6 +48.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 33
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin B1 +23.2%
Contains more Vitamin B2 +308.7%
Contains more Vitamin B3 +856.4%
Contains more Vitamin B5 +448%
Contains more Vitamin B6 +48.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 33

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

All nutrients comparison - raw data values

Nutrient Buckwheat Green bean Opinion
Net carbs 61.5g 4.27g Buckwheat
Protein 13.25g 1.83g Buckwheat
Fats 3.4g 0.22g Buckwheat
Carbs 71.5g 6.97g Buckwheat
Calories 343kcal 31kcal Buckwheat
Starch g 0.88g Green bean
Fructose g 1.39g Green bean
Sugar g 3.26g Buckwheat
Fiber 10g 2.7g Buckwheat
Calcium 18mg 37mg Green bean
Iron 2.2mg 1.03mg Buckwheat
Magnesium 231mg 25mg Buckwheat
Phosphorus 347mg 38mg Buckwheat
Potassium 460mg 211mg Buckwheat
Sodium 1mg 6mg Buckwheat
Zinc 2.4mg 0.24mg Buckwheat
Copper 1.1mg 0.069mg Buckwheat
Vitamin A 0IU 690IU Green bean
Vitamin E mg 0.41mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 12.2mg Green bean
Vitamin B1 0.101mg 0.082mg Buckwheat
Vitamin B2 0.425mg 0.104mg Buckwheat
Vitamin B3 7.02mg 0.734mg Buckwheat
Vitamin B5 1.233mg 0.225mg Buckwheat
Vitamin B6 0.21mg 0.141mg Buckwheat
Folate 30µg 33µg Green bean
Vitamin B12 0µg 0µg
Vitamin K µg 43µg Green bean
Tryptophan 0.192mg 0.019mg Buckwheat
Threonine 0.506mg 0.079mg Buckwheat
Isoleucine 0.498mg 0.066mg Buckwheat
Leucine 0.832mg 0.112mg Buckwheat
Lysine 0.672mg 0.088mg Buckwheat
Methionine 0.172mg 0.022mg Buckwheat
Phenylalanine 0.52mg 0.067mg Buckwheat
Valine 0.678mg 0.09mg Buckwheat
Histidine 0.309mg 0.034mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.05g Green bean
Monounsaturated Fat 1.04g 0.01g Buckwheat
Polyunsaturated fat 1.039g 0.113g Buckwheat

Which food is preferable for your diet?

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

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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
27
Green bean
Mineral Summary Score
109
Buckwheat
17
Green 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
11%
Green bean
Carbohydrates
72%
Buckwheat
7%
Green bean
Fats
16%
Buckwheat
1%
Green bean

Comparison summary

Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.691g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 34)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $0.8)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.26g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
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.

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.