Buckwheat vs. Soup beans — In-Depth Nutrition Comparison
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What are the differences between buckwheat and soup beans?
- Buckwheat is higher in magnesium and vitamin B5, yet soup beans are higher in vitamin A, selenium, fiber, and iron.
- Soup beans' daily need coverage for vitamin A is 33% more.
- Buckwheat has 9 times more vitamin B5 than soup beans. While buckwheat has 0.359mg of vitamin B5, soup beans have only 0.04mg.
- The amount of saturated fat in buckwheat is lower.
- The glycemic index of buckwheat is lower.
We used Buckwheat groats, roasted, cooked and Soup, bean with ham, canned, chunky, ready-to-serve types in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +168.4% |
| Contains more ZincZinc | +38.6% |
| Contains more PhosphorusPhosphorus | +18.6% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +39% |
| Contains more CalciumCalcium | +357.1% |
| Contains more PotassiumPotassium | +98.9% |
| Contains more IronIron | +66.3% |
| Contains more SeleniumSelenium | +213.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +34.3% |
| Contains more Vitamin B5Vitamin B5 | +797.5% |
| Contains more Vitamin B6Vitamin B6 | +54% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +16.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B2Vitamin B2 | +53.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 4mg | 400mg | 17% |
| Selenium | 2.2µg | 6.9µg | 9% |
| Vitamin A | 0µg | 81µg | 9% |
| Magnesium | 51mg | 19mg | 8% |
| Fiber | 2.7g | 4.6g | 8% |
| Iron | 0.8mg | 1.33mg | 7% |
| Vitamin B5 | 0.359mg | 0.04mg | 6% |
| Saturated fat | 0.134g | 1.37g | 6% |
| Manganese | 0.403mg | 0.29mg | 5% |
| Protein | 3.38g | 5.19g | 4% |
| Fats | 0.62g | 3.5g | 4% |
| Choline | 20.1mg | 4% | |
| Cholesterol | 0mg | 9mg | 3% |
| Carbs | 19.94g | 11.16g | 3% |
| Calcium | 7mg | 32mg | 3% |
| Potassium | 88mg | 175mg | 3% |
| Monounsaturated fat | 0.188g | 1.58g | 3% |
| Vitamin B6 | 0.077mg | 0.05mg | 2% |
| Vitamin B3 | 0.94mg | 0.7mg | 2% |
| Vitamin K | 1.9µg | 2% | |
| Vitamin B2 | 0.039mg | 0.06mg | 2% |
| Vitamin B1 | 0.04mg | 0.06mg | 2% |
| Zinc | 0.61mg | 0.44mg | 2% |
| Copper | 0.146mg | 0.16mg | 2% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Phosphorus | 70mg | 59mg | 2% |
| Vitamin E | 0.09mg | 1% | |
| Polyunsaturated fat | 0.188g | 0.39g | 1% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Folate | 14µg | 12µg | 1% |
| Calories | 92kcal | 95kcal | 0% |
| Net carbs | 17.24g | 6.56g | N/A |
| Sugar | 0.9g | N/A | |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.129mg | 0% | |
| Isoleucine | 0.127mg | 0% | |
| Leucine | 0.212mg | 0% | |
| Lysine | 0.172mg | 0% | |
| Methionine | 0.044mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.173mg | 0% | |
| Histidine | 0.079mg | 0% | |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more CarbsCarbs | +78.7% |
| Contains more ProteinProtein | +53.6% |
| Contains more FatsFats | +464.5% |
| Contains more OtherOther | +253.5% |
~equal in
Water
~78.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -90.2% |
| Contains more Mono. FatMonounsaturated fat | +740.4% |
| Contains more Poly. FatPolyunsaturated fat | +107.4% |
