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  6. French beans vs. Buckwheat

French beans vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between French beans and Buckwheat

  • 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.
  • French beans contains 9 times more Calcium than Buckwheat. While French beans contains 63mg of Calcium, Buckwheat contains only 7mg.

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

Infographic

French beans vs Buckwheat 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.
French beans
French beans
6
:
4
Buckwheat
Buckwheat
Contains more Calcium +800%
Contains more Iron +35%
Contains more Phosphorus +45.7%
Contains more Potassium +320.5%
Contains less Sodium -33.3%
Contains more Copper +27%
Contains more Selenium +83.3%
Equal in Magnesium - 51
Equal in Zinc - 0.61
Equal in Manganese - 0.403
French beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 41% 40% 44% 33% 1% 18% 39% 50% 7%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +800%
Contains more Iron +35%
Contains more Phosphorus +45.7%
Contains more Potassium +320.5%
Contains less Sodium -33.3%
Contains more Copper +27%
Contains more Selenium +83.3%
Equal in Magnesium - 51
Equal in Zinc - 0.61
Equal in Manganese - 0.403

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.
French beans
French beans
6
:
4
Buckwheat
Buckwheat
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%
Contains more Vitamin B3 +72.2%
Contains more Vitamin B5 +61.7%
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%
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%
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%
Contains more Vitamin B3 +72.2%
Contains more Vitamin B5 +61.7%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French beans Buckwheat
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
13%
French beans
8%
Buckwheat
Minerals Daily Need Coverage Score
29%
French beans
24%
Buckwheat

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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.