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Buckwheat vs. Green bean — In-Depth Nutrition Comparison

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Summary of differences between Buckwheat and Green bean

  • Buckwheat has more Copper, Magnesium, Phosphorus, Vitamin B5, and Manganese, while Green bean has more Vitamin K, and Vitamin C.
  • Green bean covers your daily need of Vitamin K 38% more than Buckwheat.
  • Buckwheat contains 5 times more Vitamin B5 than Green bean. While Buckwheat contains 0.359mg of Vitamin B5, Green bean contains only 0.074mg.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Beans, snap, green, cooked, boiled, drained, without salt.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +23.1%
Contains more Magnesium +183.3%
Contains more Phosphorus +141.4%
Contains more Zinc +144%
Contains more Copper +156.1%
Contains more Manganese +41.4%
Contains more Selenium +1000%
Contains more Calcium +528.6%
Contains more Potassium +65.9%
Contains less Sodium -75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Iron +23.1%
Contains more Magnesium +183.3%
Contains more Phosphorus +141.4%
Contains more Zinc +144%
Contains more Copper +156.1%
Contains more Manganese +41.4%
Contains more Selenium +1000%
Contains more Calcium +528.6%
Contains more Potassium +65.9%
Contains less Sodium -75%

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.
:
Contains more Vitamin B3 +53.1%
Contains more Vitamin B5 +385.1%
Contains more Vitamin B6 +37.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +411.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +148.7%
Contains more Folate +135.7%
Contains more Vitamin K +2421.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin B3 +53.1%
Contains more Vitamin B5 +385.1%
Contains more Vitamin B6 +37.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +411.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +148.7%
Contains more Folate +135.7%
Contains more Vitamin K +2421.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +78.8%
Contains more Fats +121.4%
Contains more Carbs +153%
Contains more Water +18%
Contains more Other +69.8%
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +78.8%
Contains more Fats +121.4%
Contains more Carbs +153%
Contains more Water +18%
Contains more Other +69.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1609.1%
Contains more Polyunsaturated fat +29.7%
Contains less Saturated Fat -52.2%
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +1609.1%
Contains more Polyunsaturated fat +29.7%
Contains less Saturated Fat -52.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Green bean Opinion
Net carbs 17.24g 4.68g Buckwheat
Protein 3.38g 1.89g Buckwheat
Fats 0.62g 0.28g Buckwheat
Carbs 19.94g 7.88g Buckwheat
Calories 92kcal 35kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g 3.63g Buckwheat
Fiber 2.7g 3.2g Green bean
Calcium 7mg 44mg Green bean
Iron 0.8mg 0.65mg Buckwheat
Magnesium 51mg 18mg Buckwheat
Phosphorus 70mg 29mg Buckwheat
Potassium 88mg 146mg Green bean
Sodium 4mg 1mg Green bean
Zinc 0.61mg 0.25mg Buckwheat
Copper 0.146mg 0.057mg Buckwheat
Manganese 0.403mg 0.285mg Buckwheat
Selenium 2.2µg 0.2µg Buckwheat
Vitamin A 0IU 633IU Green bean
Vitamin A RAE 0µg 32µg Green bean
Vitamin E 0.09mg 0.46mg Green bean
Vitamin C 0mg 9.7mg Green bean
Vitamin B1 0.04mg 0.074mg Green bean
Vitamin B2 0.039mg 0.097mg Green bean
Vitamin B3 0.94mg 0.614mg Buckwheat
Vitamin B5 0.359mg 0.074mg Buckwheat
Vitamin B6 0.077mg 0.056mg Buckwheat
Folate 14µg 33µg Green bean
Vitamin K 1.9µg 47.9µg Green bean
Tryptophan 0.049mg 0.02mg Buckwheat
Threonine 0.129mg 0.082mg Buckwheat
Isoleucine 0.127mg 0.069mg Buckwheat
Leucine 0.212mg 0.116mg Buckwheat
Lysine 0.172mg 0.091mg Buckwheat
Methionine 0.044mg 0.023mg Buckwheat
Phenylalanine 0.133mg 0.069mg Buckwheat
Valine 0.173mg 0.093mg Buckwheat
Histidine 0.079mg 0.035mg Buckwheat
Saturated Fat 0.134g 0.064g Green bean
Monounsaturated Fat 0.188g 0.011g Buckwheat
Polyunsaturated fat 0.188g 0.145g 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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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
24%
Green bean
Minerals Daily Need Coverage Score
24%
Buckwheat
14%
Green bean

Comparison summary

Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.07g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 31)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $0.6)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.73g)
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)

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.