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  6. Buckwheat vs. French beans

Buckwheat vs. French beans — In-Depth Nutrition Comparison

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Summary of differences between Buckwheat and French beans

  • The amount of Fiber, Folate, Potassium, Vitamin B1, and Calcium in French beans is higher than in Buckwheat.
  • French beans covers your daily need of Fiber 27% more than Buckwheat.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Beans, french, mature seeds, cooked, boiled, without salt.

Infographic

Buckwheat vs French 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
4
:
6
French beans
French beans
Contains less Sodium -33.3%
Contains more Copper +27%
Contains more Selenium +83.3%
Contains more Calcium +800%
Contains more Iron +35%
Contains more Phosphorus +45.7%
Contains more Potassium +320.5%
Equal in Magnesium - 56
Equal in Zinc - 0.64
Equal in Manganese - 0.382
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
French beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 41% 40% 44% 33% 1% 18% 39% 50% 7%
Contains less Sodium -33.3%
Contains more Copper +27%
Contains more Selenium +83.3%
Contains more Calcium +800%
Contains more Iron +35%
Contains more Phosphorus +45.7%
Contains more Potassium +320.5%
Equal in Magnesium - 56
Equal in Zinc - 0.64
Equal in Manganese - 0.382

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
:
6
French beans
French beans
Contains more Vitamin B3 +72.2%
Contains more Vitamin B5 +61.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +59%
Contains more Vitamin B6 +36.4%
Contains more Folate +435.7%
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%
French beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 33% 15% 11% 14% 25% 57% 0% 0%
Contains more Vitamin B3 +72.2%
Contains more Vitamin B5 +61.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +59%
Contains more Vitamin B6 +36.4%
Contains more Folate +435.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
4
French beans
French beans
Contains more Water +13.6%
Contains more Protein +108.6%
Contains more Fats +22.6%
Contains more Carbs +20.5%
Contains more Other +272.1%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
French beans
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more Water +13.6%
Contains more Protein +108.6%
Contains more Fats +22.6%
Contains more Carbs +20.5%
Contains more Other +272.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
French beans
French beans
Contains more Monounsaturated Fat +261.5%
Contains less Saturated Fat -38.1%
Contains more Polyunsaturated fat +141%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
French beans
14% 9% 77%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.453 g
Contains more Monounsaturated Fat +261.5%
Contains less Saturated Fat -38.1%
Contains more Polyunsaturated fat +141%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat French beans Opinion
Net carbs 17.24g 14.62g Buckwheat
Protein 3.38g 7.05g French beans
Fats 0.62g 0.76g French beans
Carbs 19.94g 24.02g French beans
Calories 92kcal 129kcal French beans
Fructose 0.1g Buckwheat
Sugar 0.9g French beans
Fiber 2.7g 9.4g French beans
Calcium 7mg 63mg French beans
Iron 0.8mg 1.08mg French beans
Magnesium 51mg 56mg French beans
Phosphorus 70mg 102mg French beans
Potassium 88mg 370mg French beans
Sodium 4mg 6mg Buckwheat
Zinc 0.61mg 0.64mg French beans
Copper 0.146mg 0.115mg Buckwheat
Manganese 0.403mg 0.382mg Buckwheat
Selenium 2.2µg 1.2µg Buckwheat
Vitamin A 0IU 3IU French beans
Vitamin E 0.09mg Buckwheat
Vitamin C 0mg 1.2mg French beans
Vitamin B1 0.04mg 0.13mg French beans
Vitamin B2 0.039mg 0.062mg French beans
Vitamin B3 0.94mg 0.546mg Buckwheat
Vitamin B5 0.359mg 0.222mg Buckwheat
Vitamin B6 0.077mg 0.105mg French beans
Folate 14µg 75µg French beans
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg 0.083mg French beans
Threonine 0.129mg 0.297mg French beans
Isoleucine 0.127mg 0.311mg French beans
Leucine 0.212mg 0.563mg French beans
Lysine 0.172mg 0.484mg French beans
Methionine 0.044mg 0.106mg French beans
Phenylalanine 0.133mg 0.381mg French beans
Valine 0.173mg 0.369mg French beans
Histidine 0.079mg 0.196mg French beans
Saturated Fat 0.134g 0.083g French beans
Monounsaturated Fat 0.188g 0.052g Buckwheat
Polyunsaturated fat 0.188g 0.453g French beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat French beans
Low Fats diet ok
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
13%
French beans
Minerals Daily Need Coverage Score
24%
Buckwheat
29%
French beans

Comparison summary

Which food is lower in Sugar?
French beans
French beans is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 31)
Which food is cheaper?
French beans
French beans is cheaper (difference - $2.4)
Which food is richer in minerals?
French beans
French beans is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.