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  6. Buckwheat vs. Navy beans

Buckwheat vs. Navy beans — In-Depth Nutrition Comparison

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How are Buckwheat and Navy beans different?

  • Navy beans is higher than Buckwheat in Folate, Fiber, Iron, Vitamin B1, Phosphorus, Potassium, Copper, Calcium, and Manganese.
  • Navy beans covers your daily need of Folate 32% more than Buckwheat.

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

Infographic

Buckwheat vs Navy beans 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.
Buckwheat
Buckwheat
0
:
10
Navy beans
Navy beans
Contains more Calcium +885.7%
Contains more Iron +195%
Contains more Phosphorus +105.7%
Contains more Potassium +342%
Contains less Sodium -100%
Contains more Zinc +68.9%
Contains more Copper +43.8%
Contains more Manganese +30.8%
Contains more Selenium +31.8%
Equal in Magnesium - 53
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Calcium +885.7%
Contains more Iron +195%
Contains more Phosphorus +105.7%
Contains more Potassium +342%
Contains less Sodium -100%
Contains more Zinc +68.9%
Contains more Copper +43.8%
Contains more Manganese +30.8%
Contains more Selenium +31.8%
Equal in Magnesium - 53

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.
Buckwheat
Buckwheat
4
:
5
Navy beans
Navy beans
Contains more Vitamin E +800%
Contains more Vitamin B3 +44.8%
Contains more Vitamin B5 +35%
Contains more Vitamin K +216.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +492.5%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B6 +79.2%
Contains more Folate +900%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin E +800%
Contains more Vitamin B3 +44.8%
Contains more Vitamin B5 +35%
Contains more Vitamin K +216.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +492.5%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B6 +79.2%
Contains more Folate +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
3
Navy beans
Navy beans
Contains more Water +18.5%
Contains more Protein +143.5%
Contains more Carbs +30.6%
Contains more Other +200%
Equal in Fats - 0.62
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Water +18.5%
Contains more Protein +143.5%
Contains more Carbs +30.6%
Contains more Other +200%
Equal in Fats - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Navy beans
Navy beans
Contains more Monounsaturated Fat +32.4%
Contains less Saturated Fat -26.9%
Contains more Polyunsaturated fat +160.6%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +32.4%
Contains less Saturated Fat -26.9%
Contains more Polyunsaturated fat +160.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
1
Navy beans
Navy beans
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Equal in Sucrose - 0.37
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Navy beans
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Equal in Sucrose - 0.37

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Navy beans Opinion
Net carbs 17.24g 15.55g Buckwheat
Protein 3.38g 8.23g Navy beans
Fats 0.62g 0.62g
Carbs 19.94g 26.05g Navy beans
Calories 92kcal 140kcal Navy beans
Starch 15.4g Navy beans
Fructose 0.1g 0g Buckwheat
Sugar 0.9g 0.37g Navy beans
Fiber 2.7g 10.5g Navy beans
Calcium 7mg 69mg Navy beans
Iron 0.8mg 2.36mg Navy beans
Magnesium 51mg 53mg Navy beans
Phosphorus 70mg 144mg Navy beans
Potassium 88mg 389mg Navy beans
Sodium 4mg 0mg Navy beans
Zinc 0.61mg 1.03mg Navy beans
Copper 0.146mg 0.21mg Navy beans
Manganese 0.403mg 0.527mg Navy beans
Selenium 2.2µg 2.9µg Navy beans
Vitamin E 0.09mg 0.01mg Buckwheat
Vitamin C 0mg 0.9mg Navy beans
Vitamin B1 0.04mg 0.237mg Navy beans
Vitamin B2 0.039mg 0.066mg Navy beans
Vitamin B3 0.94mg 0.649mg Buckwheat
Vitamin B5 0.359mg 0.266mg Buckwheat
Vitamin B6 0.077mg 0.138mg Navy beans
Folate 14µg 140µg Navy beans
Vitamin K 1.9µg 0.6µg Buckwheat
Tryptophan 0.049mg 0.1mg Navy beans
Threonine 0.129mg 0.289mg Navy beans
Isoleucine 0.127mg 0.387mg Navy beans
Leucine 0.212mg 0.7mg Navy beans
Lysine 0.172mg 0.52mg Navy beans
Methionine 0.044mg 0.111mg Navy beans
Phenylalanine 0.133mg 0.471mg Navy beans
Valine 0.173mg 0.504mg Navy beans
Histidine 0.079mg 0.206mg Navy beans
Saturated Fat 0.134g 0.098g Navy beans
Monounsaturated Fat 0.188g 0.142g Buckwheat
Polyunsaturated fat 0.188g 0.49g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Navy beans
Low Fats diet Equal
Low Carbs diet ok
Low Calories 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
8%
Buckwheat
20%
Navy beans
Minerals Daily Need Coverage Score
24%
Buckwheat
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 12)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $1.1)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.