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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 differences between Black turtle bean and Buckwheat?

  • Black turtle bean is richer than Buckwheat in Iron, Fiber, Folate, Vitamin B1, Copper, Phosphorus, Potassium, and Vitamin E.
  • Black turtle bean's daily need coverage for Iron is 26% more.
  • Black turtle bean has 10 times more Vitamin E than Buckwheat. While Black turtle bean has 0.87mg of Vitamin E, Buckwheat has only 0.09mg.

We used Beans, black turtle, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked types in this article.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +685.7%
Contains more PotassiumPotassium +392%
Contains more IronIron +256.3%
Contains more CopperCopper +84.2%
Contains more ZincZinc +24.6%
Contains more PhosphorusPhosphorus +117.1%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +23.2%
Contains more SeleniumSelenium +83.3%
~equal in Magnesium ~51mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin B1Vitamin B1 +462.5%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin KVitamin K +73.7%
Contains more FolateFolate +514.3%
Contains more CholineCholine +62.2%
Contains more Vitamin B3Vitamin B3 +78.4%
Contains more Vitamin B5Vitamin B5 +38.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.077mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
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 ProteinProtein +142%
Contains more CarbsCarbs +22.1%
Contains more OtherOther +220.9%
Contains more FatsFats +77.1%
Contains more WaterWater +15%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated Fat -33.6%
Contains more Mono. FatMonounsaturated Fat +526.7%
Contains more Poly. FatPolyunsaturated fat +26.2%

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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Buckwheat Opinion
Calories 130kcal 92kcal Black turtle bean
Protein 8.18g 3.38g Black turtle bean
Fats 0.35g 0.62g Buckwheat
Net carbs 16.05g 17.24g Buckwheat
Carbs 24.35g 19.94g Black turtle bean
Magnesium 49mg 51mg Buckwheat
Calcium 55mg 7mg Black turtle bean
Potassium 433mg 88mg Black turtle bean
Iron 2.85mg 0.8mg Black turtle bean
Sugar 0.32g 0.9g Black turtle bean
Fiber 8.3g 2.7g Black turtle bean
Copper 0.269mg 0.146mg Black turtle bean
Zinc 0.76mg 0.61mg Black turtle bean
Phosphorus 152mg 70mg Black turtle bean
Sodium 3mg 4mg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.09mg Black turtle bean
Manganese 0.327mg 0.403mg Buckwheat
Selenium 1.2µg 2.2µg Buckwheat
Vitamin B1 0.225mg 0.04mg Black turtle bean
Vitamin B2 0.056mg 0.039mg Black turtle bean
Vitamin B3 0.527mg 0.94mg Buckwheat
Vitamin B5 0.26mg 0.359mg Buckwheat
Vitamin B6 0.077mg 0.077mg
Vitamin K 3.3µg 1.9µg Black turtle bean
Folate 86µg 14µg Black turtle bean
Choline 32.6mg 20.1mg Black turtle bean
Saturated Fat 0.089g 0.134g Black turtle bean
Monounsaturated Fat 0.03g 0.188g Buckwheat
Polyunsaturated fat 0.149g 0.188g Buckwheat
Tryptophan 0.097mg 0.049mg Black turtle bean
Threonine 0.344mg 0.129mg Black turtle bean
Isoleucine 0.361mg 0.127mg Black turtle bean
Leucine 0.653mg 0.212mg Black turtle bean
Lysine 0.562mg 0.172mg Black turtle bean
Methionine 0.123mg 0.044mg Black turtle bean
Phenylalanine 0.442mg 0.133mg Black turtle bean
Valine 0.428mg 0.173mg Black turtle bean
Histidine 0.228mg 0.079mg Black turtle bean
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Black turtle bean
8%
Buckwheat
Minerals Daily Need Coverage Score
42%
Black turtle bean
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.045g)
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 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)
Which food is richer in minerals?
?
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.