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  6. Navy bean raw vs. Buckwheat

Navy bean raw vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between navy bean raw and buckwheat?

  • Buckwheat has less folate, vitamin B1, copper, vitamin C, iron, vitamin B2, magnesium, vitamin B5, vitamin B6, and potassium than navy bean raw.
  • Navy bean raw's daily need coverage for folate is 30% higher.
  • Navy bean raw has a lower glycemic index than buckwheat.

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

Infographic

Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 MagnesiumMagnesium +98%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +248.9%
Contains more IronIron +141.3%
Contains more CopperCopper +143.8%
Contains more ZincZinc +45.9%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -69.2%
Contains more SeleniumSelenium +266.7%
~equal in Manganese ~0.403mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +451.3%
Contains more Vitamin B3Vitamin B3 +29.8%
Contains more Vitamin B5Vitamin B5 +129.8%
Contains more Vitamin B6Vitamin B6 +148.1%
Contains more FolateFolate +842.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Buckwheat DV% diff.
Folate 132µg 14µg 30%
Vitamin B1 0.39mg 0.04mg 29%
Copper 0.356mg 0.146mg 23%
Vitamin C 18.8mg 0mg 21%
Iron 1.93mg 0.8mg 14%
Vitamin B2 0.215mg 0.039mg 14%
Magnesium 101mg 51mg 12%
Fiber 2.7g 11%
Vitamin B6 0.191mg 0.077mg 9%
Vitamin B5 0.825mg 0.359mg 9%
Potassium 307mg 88mg 6%
Protein 6.15g 3.38g 6%
Choline 20.1mg 4%
Phosphorus 100mg 70mg 4%
Zinc 0.89mg 0.61mg 3%
Selenium 0.6µg 2.2µg 3%
Carbs 13.05g 19.94g 2%
Vitamin B3 1.22mg 0.94mg 2%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.407g 0.188g 1%
Calories 67kcal 92kcal 1%
Vitamin E 0.09mg 1%
Calcium 15mg 7mg 1%
Fats 0.7g 0.62g 0%
Net carbs 13.05g 17.24g N/A
Sugar 0.9g N/A
Sodium 13mg 4mg 0%
Manganese 0.408mg 0.403mg 0%
Saturated fat 0.085g 0.134g 0%
Monounsaturated fat 0.052g 0.188g 0%
Tryptophan 0.064mg 0.049mg 0%
Threonine 0.258mg 0.129mg 0%
Isoleucine 0.273mg 0.127mg 0%
Leucine 0.442mg 0.212mg 0%
Lysine 0.35mg 0.172mg 0%
Methionine 0.064mg 0.044mg 0%
Phenylalanine 0.31mg 0.133mg 0%
Valine 0.316mg 0.173mg 0%
Histidine 0.172mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +82%
Contains more FatsFats +12.9%
Contains more OtherOther +120.9%
Contains more CarbsCarbs +52.8%
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -36.6%
Contains more Poly. FatPolyunsaturated fat +116.5%
Contains more Mono. FatMonounsaturated fat +261.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.