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  6. Pinto beans vs. Buckwheat

Pinto beans vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between Pinto beans and Buckwheat

  • The amount of Folate, Fiber, Iron, Vitamin B1, Vitamin B6, Phosphorus, Potassium, Copper, Selenium, and Vitamin E in Pinto beans is higher than in Buckwheat.
  • Pinto beans covers your daily need of Folate 40% more than Buckwheat.
  • Pinto beans contains 10 times more Vitamin E than Buckwheat. While Pinto beans contains 0.94mg of Vitamin E, Buckwheat contains only 0.09mg.

These are the specific foods used in this comparison Beans, pinto, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked.

Infographic

Pinto 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
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 +557.1%
Contains more PotassiumPotassium +395.5%
Contains more IronIron +161.3%
Contains more CopperCopper +50%
Contains more ZincZinc +60.7%
Contains more PhosphorusPhosphorus +110%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +12.4%
Contains more SeleniumSelenium +181.8%
~equal in Magnesium ~51mg

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
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 EVitamin E +944.4%
Contains more Vitamin B1Vitamin B1 +382.5%
Contains more Vitamin B2Vitamin B2 +59%
Contains more Vitamin B6Vitamin B6 +197.4%
Contains more Vitamin KVitamin K +84.2%
Contains more FolateFolate +1128.6%
Contains more CholineCholine +75.6%
Contains more Vitamin B3Vitamin B3 +195.6%
Contains more Vitamin B5Vitamin B5 +71%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 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 +166.6%
Contains more CarbsCarbs +31.5%
Contains more OtherOther +172.1%
Contains more WaterWater +20.1%
~equal in Fats ~0.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated Fat: Sat. Fat 0.136 g
Monounsaturated Fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 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 more Poly. FatPolyunsaturated fat +25%
Contains more Mono. FatMonounsaturated Fat +41.4%
~equal in Saturated Fat ~0.134g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 15.15 g
Sucrose: 0.34 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +17.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pinto beans Buckwheat Opinion
Calories 143kcal 92kcal Pinto beans
Protein 9.01g 3.38g Pinto beans
Fats 0.65g 0.62g Pinto beans
Vitamin C 0.8mg 0mg Pinto beans
Net carbs 17.22g 17.24g Buckwheat
Carbs 26.22g 19.94g Pinto beans
Magnesium 50mg 51mg Buckwheat
Calcium 46mg 7mg Pinto beans
Potassium 436mg 88mg Pinto beans
Iron 2.09mg 0.8mg Pinto beans
Sugar 0.34g 0.9g Pinto beans
Fiber 9g 2.7g Pinto beans
Copper 0.219mg 0.146mg Pinto beans
Zinc 0.98mg 0.61mg Pinto beans
Starch 15.15g Pinto beans
Phosphorus 147mg 70mg Pinto beans
Sodium 1mg 4mg Pinto beans
Vitamin E 0.94mg 0.09mg Pinto beans
Manganese 0.453mg 0.403mg Pinto beans
Selenium 6.2µg 2.2µg Pinto beans
Vitamin B1 0.193mg 0.04mg Pinto beans
Vitamin B2 0.062mg 0.039mg Pinto beans
Vitamin B3 0.318mg 0.94mg Buckwheat
Vitamin B5 0.21mg 0.359mg Buckwheat
Vitamin B6 0.229mg 0.077mg Pinto beans
Vitamin K 3.5µg 1.9µg Pinto beans
Folate 172µg 14µg Pinto beans
Choline 35.3mg 20.1mg Pinto beans
Saturated Fat 0.136g 0.134g Buckwheat
Monounsaturated Fat 0.133g 0.188g Buckwheat
Polyunsaturated fat 0.235g 0.188g Pinto beans
Tryptophan 0.108mg 0.049mg Pinto beans
Threonine 0.331mg 0.129mg Pinto beans
Isoleucine 0.426mg 0.127mg Pinto beans
Leucine 0.765mg 0.212mg Pinto beans
Lysine 0.63mg 0.172mg Pinto beans
Methionine 0.117mg 0.044mg Pinto beans
Phenylalanine 0.531mg 0.133mg Pinto beans
Valine 0.519mg 0.173mg Pinto beans
Histidine 0.247mg 0.079mg Pinto beans
Fructose 0g 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pinto beans Buckwheat
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
24%
Pinto beans
8%
Buckwheat
Minerals Daily Need Coverage Score
42%
Pinto beans
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Pinto beans
Pinto beans is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pinto beans
Pinto beans is lower in glycemic index (difference - 12)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $2.4)
Which food is richer in minerals?
Pinto beans
Pinto beans is relatively richer in minerals
Which food is richer in vitamins?
Pinto beans
Pinto beans is relatively richer in vitamins
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.002g)
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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.