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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

Buckwheat vs Soup beans 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.
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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
~equal in Copper ~0.16mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 +∞%
~equal in Vitamin D ~µg

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
5% 4% 11% 79%
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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
41% 47% 12%
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Soup beans 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Soup 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
8%
Soup beans
Minerals Daily Need Coverage Score
24%
Buckwheat
31%
Soup beans

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 396mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 1.236g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 13)
Which food is richer in minerals?
?
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.
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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.