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Navy beans vs. Buckwheat — In-Depth Nutrition Comparison

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How are Navy beans and Buckwheat different?

  • Navy beans is higher than Buckwheat in Folate, Fiber, Iron, Vitamin B1, Phosphorus, Potassium, Copper, Calcium, and Manganese.
  • Navy beans covers your daily need of Folate 32% more than Buckwheat.
  • Navy beans contains 10 times more Calcium than Buckwheat. Navy beans contains 69mg of Calcium, while Buckwheat contains 7mg.

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.
Contains more Calcium +885.7%
Contains more Iron +195%
Contains more Phosphorus +105.7%
Contains more Potassium +342%
Contains less Sodium -100%
Contains more Zinc +68.9%
Contains more Copper +43.8%
Contains more Manganese +30.8%
Contains more Selenium +31.8%
Equal in Magnesium - 51
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +885.7%
Contains more Iron +195%
Contains more Phosphorus +105.7%
Contains more Potassium +342%
Contains less Sodium -100%
Contains more Zinc +68.9%
Contains more Copper +43.8%
Contains more Manganese +30.8%
Contains more Selenium +31.8%
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 C +∞%
Contains more Vitamin B1 +492.5%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B6 +79.2%
Contains more Folate +900%
Contains more Choline +122.4%
Contains more Vitamin E +800%
Contains more Vitamin B3 +44.8%
Contains more Vitamin B5 +35%
Contains more Vitamin K +216.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 25% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 11% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +492.5%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B6 +79.2%
Contains more Folate +900%
Contains more Choline +122.4%
Contains more Vitamin E +800%
Contains more Vitamin B3 +44.8%
Contains more Vitamin B5 +35%
Contains more Vitamin K +216.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +143.5%
Contains more Carbs +30.6%
Contains more Other +200%
Contains more Water +18.5%
Equal in Fats - 0.62
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 Protein +143.5%
Contains more Carbs +30.6%
Contains more Other +200%
Contains more Water +18.5%
Equal in Fats - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -26.9%
Contains more Polyunsaturated fat +160.6%
Contains more Monounsaturated Fat +32.4%
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -26.9%
Contains more Polyunsaturated fat +160.6%
Contains more Monounsaturated Fat +32.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Equal in Sucrose - 0.4
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 Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Equal in Sucrose - 0.4

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Buckwheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Buckwheat
Low Fats diet Equal
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
21%
Navy beans
8%
Buckwheat
Minerals Daily Need Coverage Score
43%
Navy beans
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 12)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $1.1)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
?
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. 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.