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  6. White beans vs. Buckwheat

White beans vs. Buckwheat — In-Depth Nutrition Comparison

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Significant differences between white beans and buckwheat

  • White beans is richer than buckwheat in iron, folate, copper, fiber, potassium, manganese, calcium, zinc, vitamin B1, and phosphorus.
  • White beans covers your daily iron needs 36% more than buckwheat.
  • White beans has 13 times more calcium than buckwheat. White beans has 90mg of calcium, while buckwheat has 7mg.

Specific food types used in this comparison are Beans, white, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked.

Infographic

White 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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 MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +1185.7%
Contains more PotassiumPotassium +537.5%
Contains more IronIron +362.5%
Contains more CopperCopper +96.6%
Contains more ZincZinc +126.2%
Contains more PhosphorusPhosphorus +61.4%
Contains more ManganeseManganese +57.8%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +69.2%

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% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 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 EVitamin E +944.4%
Contains more Vitamin B1Vitamin B1 +195%
Contains more Vitamin B2Vitamin B2 +17.9%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more Vitamin KVitamin K +84.2%
Contains more FolateFolate +478.6%
Contains more CholineCholine +74.6%
Contains more Vitamin B3Vitamin B3 +571.4%
Contains more Vitamin B5Vitamin B5 +56.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Buckwheat DV% diff.
Iron 3.7mg 0.8mg 36%
Folate 81µg 14µg 17%
Copper 0.287mg 0.146mg 16%
Fiber 6.3g 2.7g 14%
Potassium 561mg 88mg 14%
Protein 9.73g 3.38g 13%
Manganese 0.636mg 0.403mg 10%
Calcium 90mg 7mg 8%
Zinc 1.38mg 0.61mg 7%
Vitamin B1 0.118mg 0.04mg 7%
Vitamin E 0.94mg 0.09mg 6%
Phosphorus 113mg 70mg 6%
Vitamin B3 0.14mg 0.94mg 5%
Vitamin B5 0.229mg 0.359mg 3%
Magnesium 63mg 51mg 3%
Choline 35.1mg 20.1mg 3%
Selenium 1.3µg 2.2µg 2%
Carbs 25.09g 19.94g 2%
Calories 139kcal 92kcal 2%
Vitamin B6 0.093mg 0.077mg 1%
Vitamin K 3.5µg 1.9µg 1%
Vitamin B2 0.046mg 0.039mg 1%
Fats 0.35g 0.62g 0%
Net carbs 18.79g 17.24g N/A
Sugar 0.34g 0.9g N/A
Sodium 6mg 4mg 0%
Saturated fat 0.091g 0.134g 0%
Monounsaturated fat 0.031g 0.188g 0%
Polyunsaturated fat 0.152g 0.188g 0%
Tryptophan 0.115mg 0.049mg 0%
Threonine 0.409mg 0.129mg 0%
Isoleucine 0.429mg 0.127mg 0%
Leucine 0.776mg 0.212mg 0%
Lysine 0.668mg 0.172mg 0%
Methionine 0.146mg 0.044mg 0%
Phenylalanine 0.526mg 0.133mg 0%
Valine 0.509mg 0.173mg 0%
Histidine 0.271mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 +187.9%
Contains more CarbsCarbs +25.8%
Contains more OtherOther +307%
Contains more FatsFats +77.1%
Contains more WaterWater +19.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 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 -32.1%
Contains more Mono. FatMonounsaturated fat +506.5%
Contains more Poly. FatPolyunsaturated fat +23.7%

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.