Lets compare vitamin content per 7 ounces of Buckwheat vs California Red Kidney Beans:
Buckwheat has 1.9 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 5.2 times more Vitamin B1, 1.9 times more Vitamin B6, 13.1 times more Vitamin B9 and more Vitamin C than Buckwheat.
Both Buckwheat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Buckwheat vs California Red Kidney Beans:
Buckwheat has 1.4 times more Magnesium, 1.3 times more Manganese and 2.6 times more Selenium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 10.8 times more Calcium, 4.3 times more Iron and 3.2 times more Potassium than Buckwheat.
Both Buckwheat and Raw California Red Kidney Beans have similar amounts of Copper, Phosphorus and Zinc per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Buckwheat has 13.6 times more Fat, 20.6 times more Saturated Fat and 17.8 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.5 times more Fiber and 1.8 times more Protein than Buckwheat.
Both Buckwheat and Raw California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 7 oz.
Both Buckwheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.