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  6. Buckwheat vs. Fava beans

Buckwheat vs. Fava beans — In-Depth Nutrition Comparison

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Summary of differences between Buckwheat and Fava beans

  • The amount of Folate, Copper, Fiber, Iron, Phosphorus, and Potassium in Fava beans is higher than in Buckwheat.
  • Fava beans covers your daily need of Folate 23% more than Buckwheat.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt.

Infographic

Buckwheat vs Fava 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.
Buckwheat
Buckwheat
2
:
8
Fava beans
Fava beans
Contains more Magnesium +18.6%
Contains less Sodium -20%
Contains more Calcium +414.3%
Contains more Iron +87.5%
Contains more Phosphorus +78.6%
Contains more Potassium +204.5%
Contains more Zinc +65.6%
Contains more Copper +77.4%
Contains more Selenium +18.2%
Equal in Manganese - 0.421
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Fava beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 57% 31% 54% 24% 1% 28% 87% 55% 15%
Contains more Magnesium +18.6%
Contains less Sodium -20%
Contains more Calcium +414.3%
Contains more Iron +87.5%
Contains more Phosphorus +78.6%
Contains more Potassium +204.5%
Contains more Zinc +65.6%
Contains more Copper +77.4%
Contains more Selenium +18.2%
Equal in Manganese - 0.421

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.
Buckwheat
Buckwheat
4
:
6
Fava beans
Fava beans
Contains more Vitamin E +350%
Contains more Vitamin B3 +32.2%
Contains more Vitamin B5 +128.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +142.5%
Contains more Vitamin B2 +128.2%
Contains more Folate +642.9%
Contains more Vitamin K +52.6%
Equal in Vitamin B6 - 0.072
Buckwheat
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%
Fava beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 1% 25% 21% 14% 10% 17% 78% 0% 8%
Contains more Vitamin E +350%
Contains more Vitamin B3 +32.2%
Contains more Vitamin B5 +128.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +142.5%
Contains more Vitamin B2 +128.2%
Contains more Folate +642.9%
Contains more Vitamin K +52.6%
Equal in Vitamin B6 - 0.072

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Fava beans
Fava beans
Contains more Fats +55%
Contains more Protein +124.9%
Contains more Other +88.4%
Equal in Carbs - 19.65
Equal in Water - 71.54
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Fava beans
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more Fats +55%
Contains more Protein +124.9%
Contains more Other +88.4%
Equal in Carbs - 19.65
Equal in Water - 71.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Fava beans
Fava beans
Contains more Monounsaturated Fat +138%
Contains more Polyunsaturated fat +14.6%
Contains less Saturated Fat -50.7%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Fava beans
21% 26% 53%
Saturated Fat: 0.066 g
Monounsaturated Fat: 0.079 g
Polyunsaturated fat: 0.164 g
Contains more Monounsaturated Fat +138%
Contains more Polyunsaturated fat +14.6%
Contains less Saturated Fat -50.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Fava beans Opinion
Net carbs 17.24g 14.25g Buckwheat
Protein 3.38g 7.6g Fava beans
Fats 0.62g 0.4g Buckwheat
Carbs 19.94g 19.65g Buckwheat
Calories 92kcal 110kcal Fava beans
Fructose 0.1g Buckwheat
Sugar 0.9g 1.82g Buckwheat
Fiber 2.7g 5.4g Fava beans
Calcium 7mg 36mg Fava beans
Iron 0.8mg 1.5mg Fava beans
Magnesium 51mg 43mg Buckwheat
Phosphorus 70mg 125mg Fava beans
Potassium 88mg 268mg Fava beans
Sodium 4mg 5mg Buckwheat
Zinc 0.61mg 1.01mg Fava beans
Copper 0.146mg 0.259mg Fava beans
Manganese 0.403mg 0.421mg Fava beans
Selenium 2.2µg 2.6µg Fava beans
Vitamin A 0IU 15IU Fava beans
Vitamin A RAE 0µg 1µg Fava beans
Vitamin E 0.09mg 0.02mg Buckwheat
Vitamin C 0mg 0.3mg Fava beans
Vitamin B1 0.04mg 0.097mg Fava beans
Vitamin B2 0.039mg 0.089mg Fava beans
Vitamin B3 0.94mg 0.711mg Buckwheat
Vitamin B5 0.359mg 0.157mg Buckwheat
Vitamin B6 0.077mg 0.072mg Buckwheat
Folate 14µg 104µg Fava beans
Vitamin K 1.9µg 2.9µg Fava beans
Tryptophan 0.049mg 0.072mg Fava beans
Threonine 0.129mg 0.27mg Fava beans
Isoleucine 0.127mg 0.306mg Fava beans
Leucine 0.212mg 0.572mg Fava beans
Lysine 0.172mg 0.486mg Fava beans
Methionine 0.044mg 0.062mg Fava beans
Phenylalanine 0.133mg 0.321mg Fava beans
Valine 0.173mg 0.338mg Fava beans
Histidine 0.079mg 0.193mg Fava beans
Saturated Fat 0.134g 0.066g Fava beans
Monounsaturated Fat 0.188g 0.079g Buckwheat
Polyunsaturated fat 0.188g 0.164g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Fava beans
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
14%
Fava beans
Minerals Daily Need Coverage Score
24%
Buckwheat
36%
Fava beans

Comparison summary

Which food is lower in Saturated Fat?
Fava beans
Fava beans is lower in Saturated Fat (difference - 0.068g)
Which food is cheaper?
Fava beans
Fava beans is cheaper (difference - $2.4)
Which food is richer in minerals?
Fava beans
Fava beans is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 28)
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

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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.