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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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

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
Calories 139kcal 92kcal White beans
Protein 9.73g 3.38g White beans
Fats 0.35g 0.62g Buckwheat
Net carbs 18.79g 17.24g White beans
Carbs 25.09g 19.94g White beans
Magnesium 63mg 51mg White beans
Calcium 90mg 7mg White beans
Potassium 561mg 88mg White beans
Iron 3.7mg 0.8mg White beans
Sugar 0.34g 0.9g White beans
Fiber 6.3g 2.7g White beans
Copper 0.287mg 0.146mg White beans
Zinc 1.38mg 0.61mg White beans
Phosphorus 113mg 70mg White beans
Sodium 6mg 4mg Buckwheat
Vitamin E 0.94mg 0.09mg White beans
Manganese 0.636mg 0.403mg White beans
Selenium 1.3µg 2.2µg Buckwheat
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
Vitamin K 3.5µg 1.9µg White beans
Folate 81µg 14µg White beans
Choline 35.1mg 20.1mg White beans
Saturated Fat 0.091g 0.134g White beans
Monounsaturated Fat 0.031g 0.188g Buckwheat
Polyunsaturated fat 0.152g 0.188g Buckwheat
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
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White 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
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.