Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Navy beans
  5. Compare
  6. Navy beans vs. Buckwheat

Navy beans vs. Buckwheat — In-Depth Nutrition Comparison

Compare

How are navy beans and buckwheat different?

  • Navy beans are higher than buckwheat in folate, fiber, iron, vitamin B1, phosphorus, potassium, copper, calcium, and manganese.
  • Navy beans cover your daily need for folate, 32% more than buckwheat.
  • Navy beans contain 10 times more calcium than buckwheat. Navy beans contain 69mg of calcium, while buckwheat contains 7mg.
  • Buckwheat has a higher glycemic index (51) than navy beans (39).

Beans, navy, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Navy beans 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 +885.7%
Contains more PotassiumPotassium +342%
Contains more IronIron +195%
Contains more CopperCopper +43.8%
Contains more ZincZinc +68.9%
Contains more PhosphorusPhosphorus +105.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +30.8%
Contains more SeleniumSelenium +31.8%
~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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 +492.5%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B6Vitamin B6 +79.2%
Contains more FolateFolate +900%
Contains more CholineCholine +122.4%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B3Vitamin B3 +44.8%
Contains more Vitamin B5Vitamin B5 +35%
Contains more Vitamin KVitamin K +216.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Buckwheat DV% diff.
Folate 140µg 14µg 32%
Fiber 10.5g 2.7g 31%
Iron 2.36mg 0.8mg 20%
Vitamin B1 0.237mg 0.04mg 16%
Phosphorus 144mg 70mg 11%
Protein 8.23g 3.38g 10%
Potassium 389mg 88mg 9%
Copper 0.21mg 0.146mg 7%
Calcium 69mg 7mg 6%
Starch 15.4g 6%
Vitamin B6 0.138mg 0.077mg 5%
Manganese 0.527mg 0.403mg 5%
Choline 44.7mg 20.1mg 4%
Zinc 1.03mg 0.61mg 4%
Vitamin B5 0.266mg 0.359mg 2%
Vitamin B3 0.649mg 0.94mg 2%
Polyunsaturated fat 0.49g 0.188g 2%
Calories 140kcal 92kcal 2%
Vitamin B2 0.066mg 0.039mg 2%
Carbs 26.05g 19.94g 2%
Selenium 2.9µg 2.2µg 1%
Vitamin E 0.01mg 0.09mg 1%
Vitamin C 0.9mg 0mg 1%
Vitamin K 0.6µg 1.9µg 1%
Fats 0.62g 0.62g 0%
Net carbs 15.55g 17.24g N/A
Magnesium 53mg 51mg 0%
Sugar 0.37g 0.9g N/A
Sodium 0mg 4mg 0%
Saturated fat 0.098g 0.134g 0%
Monounsaturated fat 0.142g 0.188g 0%
Tryptophan 0.1mg 0.049mg 0%
Threonine 0.289mg 0.129mg 0%
Isoleucine 0.387mg 0.127mg 0%
Leucine 0.7mg 0.212mg 0%
Lysine 0.52mg 0.172mg 0%
Methionine 0.111mg 0.044mg 0%
Phenylalanine 0.471mg 0.133mg 0%
Valine 0.504mg 0.173mg 0%
Histidine 0.206mg 0.079mg 0%
Fructose 0g 0.1g 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +143.5%
Contains more CarbsCarbs +30.6%
Contains more OtherOther +200%
Contains more WaterWater +18.5%
~equal in Fats ~0.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 -26.9%
Contains more Poly. FatPolyunsaturated fat +160.6%
Contains more Mono. FatMonounsaturated fat +32.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Sucrose ~0.4g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

People also compare

Navy beans
Navy beans vs Green bean raw
Green bean raw
Navy beans
Navy beans vs Broad bean raw
Broad bean raw
Navy beans
Navy beans vs Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Buckwheat
Buckwheat vs Teff
Teff
Buckwheat
Buckwheat vs Wheat
Wheat
Buckwheat
Buckwheat vs Oatmeal
Oatmeal

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.