Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Fava beans
  5. Compare
  6. Fava beans vs. Buckwheat

Fava beans vs. Buckwheat — In-Depth Nutrition Comparison

Compare

Summary of differences between fava beans and buckwheat

  • The amount of folate, copper, fiber, iron, phosphorus, and potassium in fava beans is higher than in buckwheat.
  • Fava beans cover your daily need for folate, 23% more than buckwheat.
  • Fava beans contain 5 times more calcium than buckwheat. While fava beans contain 36mg of calcium, buckwheat contains only 7mg.
  • Buckwheat has a lower glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of fava beans is 79.

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

Infographic

Fava beans vs Buckwheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
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%
Contains more CalciumCalcium +414.3%
Contains more PotassiumPotassium +204.5%
Contains more IronIron +87.5%
Contains more CopperCopper +77.4%
Contains more ZincZinc +65.6%
Contains more PhosphorusPhosphorus +78.6%
Contains more SeleniumSelenium +18.2%
Contains more MagnesiumMagnesium +18.6%
Contains less SodiumSodium -20%
~equal in Manganese ~0.403mg

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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +142.5%
Contains more Vitamin B2Vitamin B2 +128.2%
Contains more Vitamin KVitamin K +52.6%
Contains more FolateFolate +642.9%
Contains more CholineCholine +52.2%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B3Vitamin B3 +32.2%
Contains more Vitamin B5Vitamin B5 +128.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.077mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fava beans Buckwheat DV% diff.
Folate 104µg 14µg 23%
Copper 0.259mg 0.146mg 13%
Fiber 5.4g 2.7g 11%
Iron 1.5mg 0.8mg 9%
Protein 7.6g 3.38g 8%
Phosphorus 125mg 70mg 8%
Vitamin B1 0.097mg 0.04mg 5%
Potassium 268mg 88mg 5%
Zinc 1.01mg 0.61mg 4%
Vitamin B5 0.157mg 0.359mg 4%
Vitamin B2 0.089mg 0.039mg 4%
Calcium 36mg 7mg 3%
Magnesium 43mg 51mg 2%
Choline 30.6mg 20.1mg 2%
Selenium 2.6µg 2.2µg 1%
Vitamin B3 0.711mg 0.94mg 1%
Vitamin K 2.9µg 1.9µg 1%
Calories 110kcal 92kcal 1%
Manganese 0.421mg 0.403mg 1%
Fats 0.4g 0.62g 0%
Vitamin C 0.3mg 0mg 0%
Carbs 19.65g 19.94g 0%
Net carbs 14.25g 17.24g N/A
Sugar 1.82g 0.9g N/A
Sodium 5mg 4mg 0%
Vitamin E 0.02mg 0.09mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B6 0.072mg 0.077mg 0%
Saturated fat 0.066g 0.134g 0%
Monounsaturated fat 0.079g 0.188g 0%
Polyunsaturated fat 0.164g 0.188g 0%
Tryptophan 0.072mg 0.049mg 0%
Threonine 0.27mg 0.129mg 0%
Isoleucine 0.306mg 0.127mg 0%
Leucine 0.572mg 0.212mg 0%
Lysine 0.486mg 0.172mg 0%
Methionine 0.062mg 0.044mg 0%
Phenylalanine 0.321mg 0.133mg 0%
Valine 0.338mg 0.173mg 0%
Histidine 0.193mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +124.9%
Contains more OtherOther +88.4%
Contains more FatsFats +55%
~equal in Carbs ~19.94g
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -50.7%
Contains more Mono. FatMonounsaturated fat +138%
Contains more Poly. FatPolyunsaturated fat +14.6%

People also compare

Fava beans
Fava beans vs Mothbeans raw
Mothbeans raw
Fava beans
Fava beans vs Mung beans
Mung beans
Fava beans
Fava beans vs Winged beans raw
Winged beans raw
Buckwheat
Buckwheat vs Teff
Teff
Buckwheat
Buckwheat vs Wheat
Wheat
Buckwheat
Buckwheat vs Oatmeal
Oatmeal

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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.