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.
The glycemic index of black turtle bean is lower.

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

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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.

Black turtle bean

Buckwheat

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.

Black turtle bean

Buckwheat

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 A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.077mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2.85mg	0.8mg	26%
Fiber	8.3g	2.7g	22%
Folate	86µg	14µg	18%
Vitamin B1	0.225mg	0.04mg	15%
Copper	0.269mg	0.146mg	14%
Phosphorus	152mg	70mg	12%
Potassium	433mg	88mg	10%
Protein	8.18g	3.38g	10%
Vitamin E	0.87mg	0.09mg	5%
Calcium	55mg	7mg	5%
Manganese	0.327mg	0.403mg	3%
Vitamin B3	0.527mg	0.94mg	3%
Selenium	1.2µg	2.2µg	2%
Vitamin B5	0.26mg	0.359mg	2%
Choline	32.6mg	20.1mg	2%
Calories	130kcal	92kcal	2%
Vitamin K	3.3µg	1.9µg	1%
Vitamin B2	0.056mg	0.039mg	1%
Zinc	0.76mg	0.61mg	1%
Carbs	24.35g	19.94g	1%
Fats	0.35g	0.62g	0%
Net carbs	16.05g	17.24g	N/A
Magnesium	49mg	51mg	0%
Sugar	0.32g	0.9g	N/A
Sodium	3mg	4mg	0%
Vitamin B6	0.077mg	0.077mg	0%
Saturated fat	0.089g	0.134g	0%
Monounsaturated fat	0.03g	0.188g	0%
Polyunsaturated fat	0.149g	0.188g	0%
Tryptophan	0.097mg	0.049mg	0%
Threonine	0.344mg	0.129mg	0%
Isoleucine	0.361mg	0.127mg	0%
Leucine	0.653mg	0.212mg	0%
Lysine	0.562mg	0.172mg	0%
Methionine	0.123mg	0.044mg	0%
Phenylalanine	0.442mg	0.133mg	0%
Valine	0.428mg	0.173mg	0%
Histidine	0.228mg	0.079mg	0%
Fructose		0.1g	0%