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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.
Contains more Calcium +685.7%
Contains more Iron +256.3%
Contains more Phosphorus +117.1%
Contains more Potassium +392%
Contains less Sodium -25%
Contains more Zinc +24.6%
Contains more Copper +84.2%
Contains more Manganese +23.2%
Contains more Selenium +83.3%
Equal in Magnesium - 51
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +685.7%
Contains more Iron +256.3%
Contains more Phosphorus +117.1%
Contains more Potassium +392%
Contains less Sodium -25%
Contains more Zinc +24.6%
Contains more Copper +84.2%
Contains more Manganese +23.2%
Contains more Selenium +83.3%
Equal in Magnesium - 51

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 A +∞%
Contains more Vitamin E +866.7%
Contains more Vitamin B1 +462.5%
Contains more Vitamin B2 +43.6%
Contains more Folate +514.3%
Contains more Vitamin K +73.7%
Contains more Vitamin B3 +78.4%
Contains more Vitamin B5 +38.1%
Equal in Vitamin B6 - 0.077
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
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 +866.7%
Contains more Vitamin B1 +462.5%
Contains more Vitamin B2 +43.6%
Contains more Folate +514.3%
Contains more Vitamin K +73.7%
Contains more Vitamin B3 +78.4%
Contains more Vitamin B5 +38.1%
Equal in Vitamin B6 - 0.077

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +142%
Contains more Carbs +22.1%
Contains more Other +220.9%
Contains more Fats +77.1%
Contains more Water +15%
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 Protein +142%
Contains more Carbs +22.1%
Contains more Other +220.9%
Contains more Fats +77.1%
Contains more Water +15%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -33.6%
Contains more Monounsaturated Fat +526.7%
Contains more Polyunsaturated fat +26.2%
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -33.6%
Contains more Monounsaturated Fat +526.7%
Contains more Polyunsaturated 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
Net carbs 16.05g 17.24g Buckwheat
Protein 8.18g 3.38g Black turtle bean
Fats 0.35g 0.62g Buckwheat
Carbs 24.35g 19.94g Black turtle bean
Calories 130kcal 92kcal Black turtle bean
Fructose 0.1g Buckwheat
Sugar 0.32g 0.9g Black turtle bean
Fiber 8.3g 2.7g Black turtle bean
Calcium 55mg 7mg Black turtle bean
Iron 2.85mg 0.8mg Black turtle bean
Magnesium 49mg 51mg Buckwheat
Phosphorus 152mg 70mg Black turtle bean
Potassium 433mg 88mg Black turtle bean
Sodium 3mg 4mg Black turtle bean
Zinc 0.76mg 0.61mg Black turtle bean
Copper 0.269mg 0.146mg Black turtle bean
Manganese 0.327mg 0.403mg Buckwheat
Selenium 1.2µg 2.2µg Buckwheat
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg 0.09mg Black turtle bean
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
Folate 86µg 14µg Black turtle bean
Vitamin K 3.3µg 1.9µg Black turtle bean
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
Saturated Fat 0.089g 0.134g Black turtle bean
Monounsaturated Fat 0.03g 0.188g Buckwheat
Polyunsaturated fat 0.149g 0.188g Buckwheat

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

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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.