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Buckwheat vs Black turtle bean - In-Depth Nutrition Comparison

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A recap on differences between Buckwheat and Black turtle bean

  • Buckwheat is higher in Copper, Magnesium, Manganese, Vitamin B3, Vitamin B2, Phosphorus, Vitamin B5, Zinc, and Selenium, yet Black turtle bean is higher in Folate.
  • Buckwheat covers your daily Copper needs 92% more than Black turtle bean.
  • Buckwheat contains 13 times more Vitamin B3 than Black turtle bean. While Buckwheat contains 7.02mg of Vitamin B3, Black turtle bean contains only 0.527mg.

Food varieties used in this article are Buckwheat and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Buckwheat vs Black turtle bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +371.4%
Contains more Copper +308.9%
Contains more Zinc +215.8%
Contains more Phosphorus +128.3%
Contains less Sodium -66.7%
Contains more Iron +29.5%
Contains more Calcium +205.6%
Equal in Potassium - 433
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Contains more Magnesium +371.4%
Contains more Copper +308.9%
Contains more Zinc +215.8%
Contains more Phosphorus +128.3%
Contains less Sodium -66.7%
Contains more Iron +29.5%
Contains more Calcium +205.6%
Equal in Potassium - 433

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +658.9%
Contains more Vitamin B3 +1232.1%
Contains more Vitamin B5 +374.2%
Contains more Vitamin B6 +172.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +122.8%
Contains more Folate +186.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
Contains more Vitamin B2 +658.9%
Contains more Vitamin B3 +1232.1%
Contains more Vitamin B5 +374.2%
Contains more Vitamin B6 +172.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +122.8%
Contains more Folate +186.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Black turtle bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Black turtle bean Opinion
Calories 343kcal 130kcal Buckwheat
Protein 13.25g 8.18g Buckwheat
Fats 3.4g 0.35g Buckwheat
Vitamin C 0mg 0mg
Net carbs 61.5g 16.05g Buckwheat
Carbs 71.5g 24.35g Buckwheat
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.2mg 2.85mg Black turtle bean
Calcium 18mg 55mg Black turtle bean
Potassium 460mg 433mg Buckwheat
Magnesium 231mg 49mg Buckwheat
Sugar g 0.32g Buckwheat
Fiber 10g 8.3g Buckwheat
Copper 1.1mg 0.269mg Buckwheat
Zinc 2.4mg 0.76mg Buckwheat
Starch g g
Phosphorus 347mg 152mg Buckwheat
Sodium 1mg 3mg Buckwheat
Vitamin A 0IU 6IU Black turtle bean
Vitamin E mg 0.87mg Black turtle bean
Vitamin D 0µg 0µg
Vitamin B1 0.101mg 0.225mg Black turtle bean
Vitamin B2 0.425mg 0.056mg Buckwheat
Vitamin B3 7.02mg 0.527mg Buckwheat
Vitamin B5 1.233mg 0.26mg Buckwheat
Vitamin B6 0.21mg 0.077mg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K µg 3.3µg Black turtle bean
Folate 30µg 86µg Black turtle bean
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.089g Black turtle bean
Monounsaturated Fat 1.04g 0.03g Buckwheat
Polyunsaturated fat 1.039g 0.149g Buckwheat
Tryptophan 0.192mg 0.097mg Buckwheat
Threonine 0.506mg 0.344mg Buckwheat
Isoleucine 0.498mg 0.361mg Buckwheat
Leucine 0.832mg 0.653mg Buckwheat
Lysine 0.672mg 0.562mg Buckwheat
Methionine 0.172mg 0.123mg Buckwheat
Phenylalanine 0.52mg 0.442mg Buckwheat
Valine 0.678mg 0.428mg Buckwheat
Histidine 0.309mg 0.228mg Buckwheat
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
17
Black turtle bean
Mineral Summary Score
109
Buckwheat
47
Black turtle bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
49%
Black turtle bean
Carbohydrates
72%
Buckwheat
24%
Black turtle bean
Fats
16%
Buckwheat
2%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.652g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 34)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1)
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.