Comparing Nutrients in 100 calories Boiled BuckwheatVS Boiled Kidney Beans

Weight per 100 calories

Boiled Buckwheat

109g

Boiled Kidney Beans

78.7g

Boiled All Types Kidney Beans have 1.4 times more energy per unit of mass than Cooked Buckwheat Groats, which is average in comparison to other foods. Boiled Buckwheat having average energy density.

Which food has more nutrients per 100 calories - Boiled Buckwheat or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Buckwheat

14%

80%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Boiled Buckwheatvs Boiled Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.69%0.67g

Fat

0.41%0.39g

0.67 gvs0.39 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.46%0.15g

Saturated Fat

0.18%0.057g

0.15 gvs0.057 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.95%0.015g

Omega 3

8.37%0.13g

0.015 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.1%0.19g

Omega 6

0.5%0.085g

0.19 gvs0.085 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.7%21.7g

Carbohydrate

14%18g

21.7 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.35%0.98g

Sugars

0.35%0.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.98 gvs0.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.15%0.11g

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0.11 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.22g

Glucose

0.22 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g

Sucrose

0.43 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.72%2.93g

Fiber

13.3%5.04g

2.93 gvs5.04 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.56%3.67g

Protein

12%6.83g

3.67 gvs6.83 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Buckwheatvs Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.62%0.043mg

Vitamin B1

10.5%0.13mg

Thiamine

0.043 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.26%0.042mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.042 mgvs0.046 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.4%1.02mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

1.02 mgvs0.46 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.8%0.39mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.39 mgvs0.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.44%0.084mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.084 mgvs0.094 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.8%15.2μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

15.2 μgvs102 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1.05%0.94mg

Ascorbic acid

0 mgvs0.94 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.65%0.098mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.098 mgvs0.024 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.72%2.07μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

2.07 μgvs6.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Buckwheatvs Boiled Kidney Beans

0.76%7.6mg

Calcium

2.76%27.6mg

7.6 mgvs27.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.6%0.16mg

Copper

19%0.17mg

0.16 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11%0.87mg

Iron

22%1.75mg

0.87 mgvs1.75 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%55.4mg

Magnesium

7.87%33mg

55.4 mgvs33 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19%0.44mg

Manganese

14.7%0.34mg

0.44 mgvs0.34 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11%76mg

Phosphorus

15.5%109mg

76 mgvs109 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.8%96mg

Potassium

9.38%319mg

96 mgvs319 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.35%2.4μg

Selenium

1.57%0.87μg

2.4 μgvs0.87 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.29%4.35mg

Sodium

0.052%0.79mg

4.35 mgvs0.79 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.03%0.66mg

Zinc

7.16%0.79mg

0.66 mgvs0.79 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.22%82.2g

Water

1.42%52.7g

82.2 gvs52.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Buckwheat vs Boiled Kidney Beans:

Cooked Buckwheat Groats have 2.2 times more Vitamin B3 and 2.3 times more Vitamin B5 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.9 times more Vitamin B1, 6.7 times more Vitamin B9, more Vitamin C and 3.2 times more Vitamin K than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 100 kcal.
Both Cooked Buckwheat Groats as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Boiled Buckwheat vs Boiled Kidney Beans:

Cooked Buckwheat Groats have 1.7 times more Magnesium, 1.3 times more Manganese, 2.8 times more Selenium and 1.6 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.6 times more Calcium, 2 times more Iron, 1.4 times more Phosphorus and 3.3 times more Potassium than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Boiled All Types Kidney Beans have similar amounts of Copper and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cooked Buckwheat Groats have 2.2 times more Omega 6, 1.2 times more Carbohydrate and 3.9 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 8.8 times more Omega 3, 1.7 times more Fiber and 1.9 times more Protein than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.
Both Cooked Buckwheat Groats as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled BuckwheatVS Buckwheat FlourBoiled Kidney BeansVS Buckwheat FlourBoiled BuckwheatVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Boiled BuckwheatVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Buckwheat or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: