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Buckwheat vs Yardlong bean - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Yardlong bean
Yardlong bean is lower in Saturated Fat (difference - 0.636g)
Which food is cheaper?
Yardlong bean
Yardlong bean is cheaper (difference - $2.6)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Yardlong bean
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Buckwheat Yardlong bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
22
Buckwheat
17
Yardlong bean
Mineral Summary Score
71
Buckwheat
14
Yardlong bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +368.1%
Contains more Potassium +91.7%
Contains more Magnesium +425%
Contains more Copper +2191.7%
Contains more Zinc +548.6%
Contains more Phosphorus +488.1%
Contains less Sodium -75%
Contains more Calcium +177.8%
Contains more Iron +368.1%
Contains more Potassium +91.7%
Contains more Magnesium +425%
Contains more Copper +2191.7%
Contains more Zinc +548.6%
Contains more Phosphorus +488.1%
Contains less Sodium -75%
Contains more Calcium +177.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +286.4%
Contains more Vitamin B3 +1612.2%
Contains more Vitamin B5 +2141.8%
Contains more Vitamin B6 +775%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Equal in Vitamin B1 - 0.107
Contains more Vitamin B2 +286.4%
Contains more Vitamin B3 +1612.2%
Contains more Vitamin B5 +2141.8%
Contains more Vitamin B6 +775%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Equal in Vitamin B1 - 0.107

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
80%
Buckwheat
17%
Yardlong bean
Carbohydrates
72%
Buckwheat
8%
Yardlong bean
Fats
16%
Buckwheat
2%
Yardlong bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Buckwheat Yardlong bean Opinion
Calories 343 47 Buckwheat
Protein 13.25 2.8 Buckwheat
Fats 3.4 0.4 Buckwheat
Vitamin C 0 18.8 Yardlong bean
Carbs 71.5 8.35 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 0.47 Buckwheat
Calcium 18 50 Yardlong bean
Potassium 460 240 Buckwheat
Magnesium 231 44 Buckwheat
Sugars
Fiber 10 Buckwheat
Copper 1.1 0.048 Buckwheat
Zinc 2.4 0.37 Buckwheat
Starch
Phosphorus 347 59 Buckwheat
Sodium 1 4 Buckwheat
Vitamin A 0 865 Yardlong bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.101 0.107 Yardlong bean
Vitamin B2 0.425 0.11 Buckwheat
Vitamin B3 7.02 0.41 Buckwheat
Vitamin B5 1.233 0.055 Buckwheat
Vitamin B6 0.21 0.024 Buckwheat
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Buckwheat
Saturated Fat 0.741 0.105 Yardlong bean
Monounsaturated Fat 1.04 0.036 Buckwheat
Polyunsaturated fat 1.039 0.169 Buckwheat
Tryptophan 0.192 0.032 Buckwheat
Threonine 0.506 0.104 Buckwheat
Isoleucine 0.498 0.15 Buckwheat
Leucine 0.832 0.2 Buckwheat
Lysine 0.672 0.184 Buckwheat
Methionine 0.172 0.04 Buckwheat
Phenylalanine 0.52 0.154 Buckwheat
Valine 0.678 0.162 Buckwheat
Histidine 0.309 0.09 Buckwheat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.