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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.
White beans
White beans
8
:
2
Buckwheat
Buckwheat
Contains more Calcium +1185.7%
Contains more Iron +362.5%
Contains more Magnesium +23.5%
Contains more Phosphorus +61.4%
Contains more Potassium +537.5%
Contains more Zinc +126.2%
Contains more Copper +96.6%
Contains more Manganese +57.8%
Contains less Sodium -33.3%
Contains more Selenium +69.2%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +1185.7%
Contains more Iron +362.5%
Contains more Magnesium +23.5%
Contains more Phosphorus +61.4%
Contains more Potassium +537.5%
Contains more Zinc +126.2%
Contains more Copper +96.6%
Contains more Manganese +57.8%
Contains less Sodium -33.3%
Contains more Selenium +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.
White beans
White beans
6
:
2
Buckwheat
Buckwheat
Contains more Vitamin E +944.4%
Contains more Vitamin B1 +195%
Contains more Vitamin B2 +17.9%
Contains more Vitamin B6 +20.8%
Contains more Folate +478.6%
Contains more Vitamin K +84.2%
Contains more Vitamin B3 +571.4%
Contains more Vitamin B5 +56.8%
White 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% 0% 30% 11% 3% 14% 22% 61% 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 B1 +195%
Contains more Vitamin B2 +17.9%
Contains more Vitamin B6 +20.8%
Contains more Folate +478.6%
Contains more Vitamin K +84.2%
Contains more Vitamin B3 +571.4%
Contains more Vitamin B5 +56.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
3
:
2
Buckwheat
Buckwheat
Contains more Protein +187.9%
Contains more Carbs +25.8%
Contains more Other +307%
Contains more Fats +77.1%
Contains more Water +19.9%
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 +187.9%
Contains more Carbs +25.8%
Contains more Other +307%
Contains more Fats +77.1%
Contains more Water +19.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
1
:
2
Buckwheat
Buckwheat
Contains less Saturated Fat -32.1%
Contains more Monounsaturated Fat +506.5%
Contains more Polyunsaturated fat +23.7%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -32.1%
Contains more Monounsaturated Fat +506.5%
Contains more Polyunsaturated fat +23.7%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White 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
14%
White beans
8%
Buckwheat
Minerals Daily Need Coverage Score
53%
White beans
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 51)
Which food is cheaper?
White beans
White beans is cheaper (difference - $2.4)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is richer in vitamins?
White beans
White beans is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 2mg)
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. 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.