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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.
Pinto beans
Pinto beans
9
:
1
Buckwheat
Buckwheat
Contains more Calcium +557.1%
Contains more Iron +161.3%
Contains more Phosphorus +110%
Contains more Potassium +395.5%
Contains less Sodium -75%
Contains more Zinc +60.7%
Contains more Copper +50%
Contains more Manganese +12.4%
Contains more Selenium +181.8%
Equal in Magnesium - 51
Pinto beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 79% 36% 63% 39% 1% 27% 73% 60% 34%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +557.1%
Contains more Iron +161.3%
Contains more Phosphorus +110%
Contains more Potassium +395.5%
Contains less Sodium -75%
Contains more Zinc +60.7%
Contains more Copper +50%
Contains more Manganese +12.4%
Contains more Selenium +181.8%
Equal in Magnesium - 51

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.
Pinto beans
Pinto beans
7
:
2
Buckwheat
Buckwheat
Contains more Vitamin E +944.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +382.5%
Contains more Vitamin B2 +59%
Contains more Vitamin B6 +197.4%
Contains more Folate +1128.6%
Contains more Vitamin K +84.2%
Contains more Vitamin B3 +195.6%
Contains more Vitamin B5 +71%
Pinto beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 3% 49% 15% 6% 13% 53% 129% 0% 9%
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%
Contains more Vitamin E +944.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +382.5%
Contains more Vitamin B2 +59%
Contains more Vitamin B6 +197.4%
Contains more Folate +1128.6%
Contains more Vitamin K +84.2%
Contains more Vitamin B3 +195.6%
Contains more Vitamin B5 +71%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pinto beans
Pinto beans
4
:
1
Buckwheat
Buckwheat
Contains more Protein +166.6%
Contains more Carbs +31.5%
Contains more Other +172.1%
Contains more Water +20.1%
Equal in Fats - 0.62
Pinto beans
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Buckwheat
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 Protein +166.6%
Contains more Carbs +31.5%
Contains more Other +172.1%
Contains more Water +20.1%
Equal in Fats - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pinto beans
Pinto beans
1
:
2
Buckwheat
Buckwheat
Contains more Polyunsaturated fat +25%
Contains more Monounsaturated Fat +41.4%
Equal in Saturated Fat - 0.134
Pinto beans
27% 26% 47%
Saturated Fat: 0.136 g
Monounsaturated Fat: 0.133 g
Polyunsaturated fat: 0.235 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Polyunsaturated fat +25%
Contains more Monounsaturated Fat +41.4%
Equal in Saturated Fat - 0.134

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pinto beans
Pinto beans
1
:
3
Buckwheat
Buckwheat
Contains more Starch +∞%
Contains more Sucrose +17.6%
Contains more Glucose +∞%
Contains more Fructose +∞%
Pinto beans
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
Buckwheat
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 Starch +∞%
Contains more Sucrose +17.6%
Contains more Glucose +∞%
Contains more Fructose +∞%

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
Net carbs 17.22g 17.24g Buckwheat
Protein 9.01g 3.38g Pinto beans
Fats 0.65g 0.62g Pinto beans
Carbs 26.22g 19.94g Pinto beans
Calories 143kcal 92kcal Pinto beans
Starch 15.15g Pinto beans
Fructose 0g 0.1g Buckwheat
Sugar 0.34g 0.9g Pinto beans
Fiber 9g 2.7g Pinto beans
Calcium 46mg 7mg Pinto beans
Iron 2.09mg 0.8mg Pinto beans
Magnesium 50mg 51mg Buckwheat
Phosphorus 147mg 70mg Pinto beans
Potassium 436mg 88mg Pinto beans
Sodium 1mg 4mg Pinto beans
Zinc 0.98mg 0.61mg Pinto beans
Copper 0.219mg 0.146mg Pinto beans
Manganese 0.453mg 0.403mg Pinto beans
Selenium 6.2µg 2.2µg Pinto beans
Vitamin E 0.94mg 0.09mg Pinto beans
Vitamin C 0.8mg 0mg 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
Folate 172µg 14µg Pinto beans
Vitamin K 3.5µg 1.9µg 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
Saturated Fat 0.136g 0.134g Buckwheat
Monounsaturated Fat 0.133g 0.188g Buckwheat
Polyunsaturated fat 0.235g 0.188g Pinto beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pinto beans Buckwheat
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
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.