Bean raw vs. Buckwheat — In-Depth Nutrition Comparison
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Important differences between bean raw and buckwheat
- Bean raw has more folate, copper, vitamin B1, iron, fiber, phosphorus, selenium, potassium, manganese, and vitamin B6 than buckwheat.
- Bean raw's daily need coverage for folate is 128% more.
- Bean raw contains 18 times more vitamin B1 than buckwheat. Bean raw contains 0.713mg of vitamin B1, while buckwheat contains 0.04mg.
- Buckwheat has a higher glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of bean raw is 33.
The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Buckwheat groats, roasted, cooked.
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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.
| Contains more MagnesiumMagnesium | +245.1% |
| Contains more CalciumCalcium | +1514.3% |
| Contains more PotassiumPotassium | +1483% |
| Contains more IronIron | +533.8% |
| Contains more CopperCopper | +511.6% |
| Contains more ZincZinc | +273.8% |
| Contains more PhosphorusPhosphorus | +487.1% |
| Contains more ManganeseManganese | +184.9% |
| Contains more SeleniumSelenium | +1168.2% |
| Contains less SodiumSodium | -66.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin B1Vitamin B1 | +1682.5% |
| Contains more Vitamin B2Vitamin B2 | +443.6% |
| Contains more Vitamin B3Vitamin B3 | +24.9% |
| Contains more Vitamin B5Vitamin B5 | +118.7% |
| Contains more Vitamin B6Vitamin B6 | +515.6% |
| Contains more Vitamin KVitamin K | +194.7% |
| Contains more FolateFolate | +3650% |
| Contains more CholineCholine | +229.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +533.7% |
| Contains more FatsFats | +98.4% |
| Contains more CarbsCarbs | +213.7% |
| Contains more OtherOther | +707% |
| Contains more WaterWater | +567.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +21.8% |
| Contains more Poly. FatPolyunsaturated fat | +116.5% |
| Contains less Sat. FatSaturated fat | -43% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +395% |
| Contains more GlucoseGlucose | +53.8% |
| Contains more FructoseFructose | +∞% |
~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 525µg | 14µg | 128% |
| Copper | 0.893mg | 0.146mg | 83% |
| Vitamin B1 | 0.713mg | 0.04mg | 56% |
| Iron | 5.07mg | 0.8mg | 53% |
| Fiber | 15.5g | 2.7g | 51% |
| Phosphorus | 411mg | 70mg | 49% |
| Selenium | 27.9µg | 2.2µg | 47% |
| Potassium | 1393mg | 88mg | 38% |
| Protein | 21.42g | 3.38g | 36% |
| Manganese | 1.148mg | 0.403mg | 32% |
| Vitamin B6 | 0.474mg | 0.077mg | 31% |
| Magnesium | 176mg | 51mg | 30% |
| Zinc | 2.28mg | 0.61mg | 15% |
| Carbs | 62.55g | 19.94g | 14% |
| Starch | 34.17g | 14% | |
| Vitamin B2 | 0.212mg | 0.039mg | 13% |
| Calories | 347kcal | 92kcal | 13% |
| Calcium | 113mg | 7mg | 11% |
| Vitamin B5 | 0.785mg | 0.359mg | 9% |
| Choline | 66.2mg | 20.1mg | 8% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin K | 5.6µg | 1.9µg | 3% |
| Vitamin E | 0.21mg | 0.09mg | 1% |
| Polyunsaturated fat | 0.407g | 0.188g | 1% |
| Vitamin B3 | 1.174mg | 0.94mg | 1% |
| Fats | 1.23g | 0.62g | 1% |
| Net carbs | 47.05g | 17.24g | N/A |
| Sugar | 2.11g | 0.9g | N/A |
| Sodium | 12mg | 4mg | 0% |
| Saturated fat | 0.235g | 0.134g | 0% |
| Monounsaturated fat | 0.229g | 0.188g | 0% |
| Tryptophan | 0.237mg | 0.049mg | 0% |
| Threonine | 0.81mg | 0.129mg | 0% |
| Isoleucine | 0.871mg | 0.127mg | 0% |
| Leucine | 1.558mg | 0.212mg | 0% |
| Lysine | 1.356mg | 0.172mg | 0% |
| Methionine | 0.259mg | 0.044mg | 0% |
| Phenylalanine | 1.095mg | 0.133mg | 0% |
| Valine | 0.998mg | 0.173mg | 0% |
| Histidine | 0.556mg | 0.079mg | 0% |
| Fructose | 0g | 0.1g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
67%
8%
Minerals Daily Need Coverage Score
131%
24%
Comparison summary
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.101g)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 18)
Which food is cheaper?
Bean raw is cheaper (difference - $0.9)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)