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  6. Buckwheat vs. Black turtle bean

Buckwheat vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the differences between buckwheat and black turtle bean?

  • 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.
  • The glycemic index of black turtle bean is lower.

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

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" 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more ManganeseManganese +23.2%
Contains more SeleniumSelenium +83.3%
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%
~equal in Magnesium ~49mg

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 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B3Vitamin B3 +78.4%
Contains more Vitamin B5Vitamin B5 +38.1%
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%
~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 Buckwheat Black turtle bean DV% diff.
Iron 0.8mg 2.85mg 26%
Fiber 2.7g 8.3g 22%
Folate 14µg 86µg 18%
Vitamin B1 0.04mg 0.225mg 15%
Copper 0.146mg 0.269mg 14%
Phosphorus 70mg 152mg 12%
Potassium 88mg 433mg 10%
Protein 3.38g 8.18g 10%
Vitamin E 0.09mg 0.87mg 5%
Calcium 7mg 55mg 5%
Manganese 0.403mg 0.327mg 3%
Vitamin B3 0.94mg 0.527mg 3%
Selenium 2.2µg 1.2µg 2%
Vitamin B5 0.359mg 0.26mg 2%
Choline 20.1mg 32.6mg 2%
Calories 92kcal 130kcal 2%
Vitamin K 1.9µg 3.3µg 1%
Vitamin B2 0.039mg 0.056mg 1%
Zinc 0.61mg 0.76mg 1%
Carbs 19.94g 24.35g 1%
Fats 0.62g 0.35g 0%
Net carbs 17.24g 16.05g N/A
Magnesium 51mg 49mg 0%
Sugar 0.9g 0.32g N/A
Sodium 4mg 3mg 0%
Vitamin B6 0.077mg 0.077mg 0%
Saturated fat 0.134g 0.089g 0%
Monounsaturated fat 0.188g 0.03g 0%
Polyunsaturated fat 0.188g 0.149g 0%
Tryptophan 0.049mg 0.097mg 0%
Threonine 0.129mg 0.344mg 0%
Isoleucine 0.127mg 0.361mg 0%
Leucine 0.212mg 0.653mg 0%
Lysine 0.172mg 0.562mg 0%
Methionine 0.044mg 0.123mg 0%
Phenylalanine 0.133mg 0.442mg 0%
Valine 0.173mg 0.428mg 0%
Histidine 0.079mg 0.228mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more FatsFats +77.1%
Contains more WaterWater +15%
Contains more ProteinProtein +142%
Contains more CarbsCarbs +22.1%
Contains more OtherOther +220.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +526.7%
Contains more Poly. FatPolyunsaturated fat +26.2%
Contains less Sat. FatSaturated fat -33.6%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.