Lets compare vitamin content per 5 ounces of Boiled Buckwheat vs California Red Kidney Beans:
Raw California Red Kidney Beans contain 13.2 times more Vitamin B1, 5.6 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 5.2 times more Vitamin B6, 28.1 times more Vitamin B9 and more Vitamin C than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Boiled Buckwheat vs California Red Kidney Beans:
Cooked Buckwheat Groats have 6.4 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 27.9 times more Calcium, 7.5 times more Copper, 11.7 times more Iron, 3.1 times more Magnesium, 2.5 times more Manganese, 5.8 times more Phosphorus, 16.9 times more Potassium, 1.5 times more Selenium and 4.2 times more Zinc than Cooked Buckwheat Groats.
Comparison of macro-nutrients per 5 ounces:
Cooked Buckwheat Groats have 3.2 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.6 times more Energy, 6 times more Omega 3, 3 times more Carbohydrate, 9.2 times more Fiber and 7.2 times more Protein than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.