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  6. Yellow beans vs. Buckwheat

Yellow beans vs. Buckwheat — In-Depth Nutrition Comparison

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How are Yellow beans and Buckwheat different?

  • Yellow beans is higher than Buckwheat in Fiber, Iron, Folate, Phosphorus, Vitamin B1, Potassium, Vitamin E, Calcium, and Magnesium.
  • Yellow beans covers your daily need of Fiber 31% more than Buckwheat.
  • Yellow beans contains 10 times more Vitamin E than Buckwheat. Yellow beans contains 0.94mg of Vitamin E, while Buckwheat contains 0.09mg.

Beans, yellow, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Yellow 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 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 +45.1%
Contains more CalciumCalcium +785.7%
Contains more PotassiumPotassium +269.3%
Contains more IronIron +210%
Contains more CopperCopper +27.4%
Contains more ZincZinc +73.8%
Contains more PhosphorusPhosphorus +161.4%
Contains more ManganeseManganese +12.9%
Contains less SodiumSodium -20%
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 6% 0.12% 19% 0% 47% 24% 13% 14% 30% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +944.4%
Contains more Vitamin B1Vitamin B1 +367.5%
Contains more Vitamin B2Vitamin B2 +164.1%
Contains more Vitamin B6Vitamin B6 +67.5%
Contains more Vitamin KVitamin K +84.2%
Contains more FolateFolate +478.6%
Contains more CholineCholine +75.1%
Contains more Vitamin B3Vitamin B3 +32.8%
Contains more Vitamin B5Vitamin B5 +56.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 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 +171%
Contains more FatsFats +74.2%
Contains more CarbsCarbs +26.8%
Contains more OtherOther +248.8%
Contains more WaterWater +20.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.279 g
Monounsaturated Fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 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 +147.9%
Contains less Sat. FatSaturated Fat -52%
Contains more Mono. FatMonounsaturated Fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yellow beans Buckwheat Opinion
Calories 144kcal 92kcal Yellow beans
Protein 9.16g 3.38g Yellow beans
Fats 1.08g 0.62g Yellow beans
Vitamin C 1.8mg 0mg Yellow beans
Net carbs 14.88g 17.24g Buckwheat
Carbs 25.28g 19.94g Yellow beans
Magnesium 74mg 51mg Yellow beans
Calcium 62mg 7mg Yellow beans
Potassium 325mg 88mg Yellow beans
Iron 2.48mg 0.8mg Yellow beans
Sugar 0.34g 0.9g Yellow beans
Fiber 10.4g 2.7g Yellow beans
Copper 0.186mg 0.146mg Yellow beans
Zinc 1.06mg 0.61mg Yellow beans
Phosphorus 183mg 70mg Yellow beans
Sodium 5mg 4mg Buckwheat
Vitamin A 2IU 0IU Yellow beans
Vitamin E 0.94mg 0.09mg Yellow beans
Manganese 0.455mg 0.403mg Yellow beans
Selenium 1.3µg 2.2µg Buckwheat
Vitamin B1 0.187mg 0.04mg Yellow beans
Vitamin B2 0.103mg 0.039mg Yellow beans
Vitamin B3 0.708mg 0.94mg Buckwheat
Vitamin B5 0.229mg 0.359mg Buckwheat
Vitamin B6 0.129mg 0.077mg Yellow beans
Vitamin K 3.5µg 1.9µg Yellow beans
Folate 81µg 14µg Yellow beans
Choline 35.2mg 20.1mg Yellow beans
Saturated Fat 0.279g 0.134g Buckwheat
Monounsaturated Fat 0.094g 0.188g Buckwheat
Polyunsaturated fat 0.466g 0.188g Yellow beans
Tryptophan 0.108mg 0.049mg Yellow beans
Threonine 0.386mg 0.129mg Yellow beans
Isoleucine 0.405mg 0.127mg Yellow beans
Leucine 0.732mg 0.212mg Yellow beans
Lysine 0.629mg 0.172mg Yellow beans
Methionine 0.138mg 0.044mg Yellow beans
Phenylalanine 0.496mg 0.133mg Yellow beans
Valine 0.479mg 0.173mg Yellow beans
Histidine 0.255mg 0.079mg Yellow beans
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yellow 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
19%
Yellow beans
8%
Buckwheat
Minerals Daily Need Coverage Score
43%
Yellow beans
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Yellow beans
Yellow beans is lower in Sugar (difference - 0.56g)
Which food is lower in glycemic index?
Yellow beans
Yellow beans is lower in glycemic index (difference - 51)
Which food is cheaper?
Yellow beans
Yellow beans is cheaper (difference - $2.4)
Which food is richer in minerals?
Yellow beans
Yellow beans is relatively richer in minerals
Which food is richer in vitamins?
Yellow beans
Yellow beans is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.145g)
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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.