Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Boiled Buckwheat:
Canned All Types Kidney Beans have 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin K than Cooked Buckwheat Groats.
While Cooked Buckwheat Groats contain 2.3 times more Vitamin B3 and 2.6 times more Vitamin B5 than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Cooked Buckwheat Groats have similar amounts of Vitamin B6 per 14 oz.
Both Canned All Types Kidney Beans as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.
Comparing minerals per 14 ounces for Canned Kidney Beans vs Boiled Buckwheat:
Canned All Types Kidney Beans have 4.9 times more Calcium, 1.5 times more Iron, 1.3 times more Phosphorus, 2.7 times more Potassium and 74 times more Sodium than Cooked Buckwheat Groats.
While Cooked Buckwheat Groats contain 1.9 times more Magnesium, 2.4 times more Manganese, 2.4 times more Selenium and 1.3 times more Zinc than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Cooked Buckwheat Groats have similar amounts of Copper and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Canned All Types Kidney Beans have 5.9 times more Omega 3, 2.1 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Cooked Buckwheat Groats.
While Cooked Buckwheat Groats contain 1.6 times more Omega 6 and 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Cooked Buckwheat Groats have similar amounts of Energy per 14 oz.
Both Canned All Types Kidney Beans as well as Cooked Buckwheat Groats have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.