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  6. Black turtle bean vs. Buckwheat

Black turtle bean vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between Black turtle bean and Buckwheat?

  • Buckwheat has less Folate, Iron, Copper, Vitamin B1, Phosphorus, Fiber, Potassium, Manganese, Magnesium, and Vitamin B6 than Black turtle bean.
  • Black turtle bean's daily need coverage for Folate is 108% higher.
  • Black turtle bean has 23 times more Vitamin B1 than Buckwheat. Black turtle bean has 0.9mg of Vitamin B1, while Buckwheat has 0.04mg.

We used Beans, black turtle, mature seeds, raw and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Black turtle bean 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.
Black turtle bean
Black turtle bean
9
:
1
Buckwheat
Buckwheat
Contains more Calcium +2185.7%
Contains more Iron +987.5%
Contains more Magnesium +213.7%
Contains more Phosphorus +528.6%
Contains more Potassium +1604.5%
Contains more Zinc +260.7%
Contains more Copper +584.9%
Contains more Manganese +148.1%
Contains more Selenium +45.5%
Contains less Sodium -55.6%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +2185.7%
Contains more Iron +987.5%
Contains more Magnesium +213.7%
Contains more Phosphorus +528.6%
Contains more Potassium +1604.5%
Contains more Zinc +260.7%
Contains more Copper +584.9%
Contains more Manganese +148.1%
Contains more Selenium +45.5%
Contains less Sodium -55.6%

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.
Black turtle bean
Black turtle bean
9
:
0
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +2150%
Contains more Vitamin B2 +394.9%
Contains more Vitamin B3 +108%
Contains more Vitamin B5 +150.4%
Contains more Vitamin B6 +271.4%
Contains more Folate +3071.4%
Contains more Vitamin K +194.7%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
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 E +133.3%
Contains more Vitamin B1 +2150%
Contains more Vitamin B2 +394.9%
Contains more Vitamin B3 +108%
Contains more Vitamin B5 +150.4%
Contains more Vitamin B6 +271.4%
Contains more Folate +3071.4%
Contains more Vitamin K +194.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
4
:
1
Buckwheat
Buckwheat
Contains more Protein +528.7%
Contains more Fats +45.2%
Contains more Carbs +217.2%
Contains more Other +737.2%
Contains more Water +587.5%
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +528.7%
Contains more Fats +45.2%
Contains more Carbs +217.2%
Contains more Other +737.2%
Contains more Water +587.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Buckwheat
Buckwheat
Contains more Polyunsaturated fat +105.9%
Contains less Saturated Fat -42.2%
Contains more Monounsaturated Fat +141%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Polyunsaturated fat +105.9%
Contains less Saturated Fat -42.2%
Contains more Monounsaturated 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.
Black turtle bean Buckwheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Buckwheat Opinion
Net carbs 47.75g 17.24g Black turtle bean
Protein 21.25g 3.38g Black turtle bean
Fats 0.9g 0.62g Black turtle bean
Carbs 63.25g 19.94g Black turtle bean
Calories 339kcal 92kcal Black turtle bean
Fructose 0.1g Buckwheat
Sugar 2.12g 0.9g Buckwheat
Fiber 15.5g 2.7g Black turtle bean
Calcium 160mg 7mg Black turtle bean
Iron 8.7mg 0.8mg Black turtle bean
Magnesium 160mg 51mg Black turtle bean
Phosphorus 440mg 70mg Black turtle bean
Potassium 1500mg 88mg Black turtle bean
Sodium 9mg 4mg Buckwheat
Zinc 2.2mg 0.61mg Black turtle bean
Copper 1mg 0.146mg Black turtle bean
Manganese 1mg 0.403mg Black turtle bean
Selenium 3.2µg 2.2µg Black turtle bean
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg 0.09mg Black turtle bean
Vitamin B1 0.9mg 0.04mg Black turtle bean
Vitamin B2 0.193mg 0.039mg Black turtle bean
Vitamin B3 1.955mg 0.94mg Black turtle bean
Vitamin B5 0.899mg 0.359mg Black turtle bean
Vitamin B6 0.286mg 0.077mg Black turtle bean
Folate 444µg 14µg Black turtle bean
Vitamin K 5.6µg 1.9µg Black turtle bean
Tryptophan 0.252mg 0.049mg Black turtle bean
Threonine 0.894mg 0.129mg Black turtle bean
Isoleucine 0.938mg 0.127mg Black turtle bean
Leucine 1.697mg 0.212mg Black turtle bean
Lysine 1.459mg 0.172mg Black turtle bean
Methionine 0.32mg 0.044mg Black turtle bean
Phenylalanine 1.149mg 0.133mg Black turtle bean
Valine 1.112mg 0.173mg Black turtle bean
Histidine 0.592mg 0.079mg Black turtle bean
Saturated Fat 0.232g 0.134g Buckwheat
Monounsaturated Fat 0.078g 0.188g Buckwheat
Polyunsaturated fat 0.387g 0.188g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
65%
Black turtle bean
8%
Buckwheat
Minerals Daily Need Coverage Score
135%
Black turtle bean
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.22g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.098g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 31)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.