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Buckwheat vs Black turtle bean - In-Depth Nutrition Comparison

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The main differences between Buckwheat and Black turtle bean

  • Buckwheat is richer in Vitamin B3, Vitamin B2, and Magnesium, yet Black turtle bean is richer in Folate, Iron, Vitamin B1, Potassium, Fiber, Calcium, and Phosphorus.
  • Daily need coverage for Folate from Black turtle bean is 104% higher.
  • Buckwheat contains 4 times more Vitamin B3 than Black turtle bean. Buckwheat contains 7.02mg of Vitamin B3, while Black turtle bean contains 1.955mg.

Food types used in this article are Buckwheat and Beans, black turtle, mature seeds, raw.

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Buckwheat vs Black turtle bean infographic
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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 +44.4%
Contains less Sodium -88.9%
Contains more Iron +295.5%
Contains more Calcium +788.9%
Contains more Potassium +226.1%
Contains more Phosphorus +26.8%
Equal in Copper - 1
Equal in Zinc - 2.2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Contains more Magnesium +44.4%
Contains less Sodium -88.9%
Contains more Iron +295.5%
Contains more Calcium +788.9%
Contains more Potassium +226.1%
Contains more Phosphorus +26.8%
Equal in Copper - 1
Equal in Zinc - 2.2

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 +120.2%
Contains more Vitamin B3 +259.1%
Contains more Vitamin B5 +37.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +791.1%
Contains more Vitamin B6 +36.2%
Contains more Folate +1380%
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% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Contains more Vitamin B2 +120.2%
Contains more Vitamin B3 +259.1%
Contains more Vitamin B5 +37.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +791.1%
Contains more Vitamin B6 +36.2%
Contains more Folate +1380%

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
65
Black turtle bean
Mineral Summary Score
109
Buckwheat
150
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
128%
Black turtle bean
Carbohydrates
72%
Buckwheat
63%
Black turtle bean
Fats
16%
Buckwheat
4%
Black turtle bean

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

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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Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.509g)
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.

All nutrients comparison - raw data values

Nutrient Buckwheat Black turtle bean Opinion
Calories 343 339 Buckwheat
Protein 13.25 21.25 Black turtle bean
Fats 3.4 0.9 Buckwheat
Vitamin C 0 0
Carbs 71.5 63.25 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 8.7 Black turtle bean
Calcium 18 160 Black turtle bean
Potassium 460 1500 Black turtle bean
Magnesium 231 160 Buckwheat
Sugar 2.12 Buckwheat
Fiber 10 15.5 Black turtle bean
Copper 1.1 1 Buckwheat
Zinc 2.4 2.2 Buckwheat
Starch
Phosphorus 347 440 Black turtle bean
Sodium 1 9 Buckwheat
Vitamin A 0 17 Black turtle bean
Vitamin E 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.101 0.9 Black turtle bean
Vitamin B2 0.425 0.193 Buckwheat
Vitamin B3 7.02 1.955 Buckwheat
Vitamin B5 1.233 0.899 Buckwheat
Vitamin B6 0.21 0.286 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 Black turtle bean
Folate 30 444 Black turtle bean
Trans Fat 0 Buckwheat
Saturated Fat 0.741 0.232 Black turtle bean
Monounsaturated Fat 1.04 0.078 Buckwheat
Polyunsaturated fat 1.039 0.387 Buckwheat
Tryptophan 0.192 0.252 Black turtle bean
Threonine 0.506 0.894 Black turtle bean
Isoleucine 0.498 0.938 Black turtle bean
Leucine 0.832 1.697 Black turtle bean
Lysine 0.672 1.459 Black turtle bean
Methionine 0.172 0.32 Black turtle bean
Phenylalanine 0.52 1.149 Black turtle bean
Valine 0.678 1.112 Black turtle bean
Histidine 0.309 0.592 Black turtle bean
Fructose

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/175186/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.