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  6. Buckwheat vs. Navy beans

Buckwheat vs. Navy beans — In-Depth Nutrition Comparison

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How are buckwheat and navy beans different?

  • Navy beans are higher than buckwheat in folate, fiber, iron, vitamin B1, protein, phosphorus, potassium, copper, calcium, and manganese.
  • Navy beans cover your daily need for folate 32% more than buckwheat.
  • Buckwheat has a higher glycemic index (51) than navy beans (39).

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

Infographic

Buckwheat vs Navy beans infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 ~53mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 0% 0.2% 59% 15% 12% 16% 32% 0% 1.5% 105%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Navy beans DV% diff.
Folate 14µg 140µg 32%
Fiber 2.7g 10.5g 31%
Iron 0.8mg 2.36mg 20%
Vitamin B1 0.04mg 0.237mg 16%
Phosphorus 70mg 144mg 11%
Omega-3 (ALA) 0.177g 11%
Protein 3.38g 8.23g 10%
Potassium 88mg 389mg 9%
Copper 0.146mg 0.21mg 7%
Calcium 7mg 69mg 6%
Starch 15.4g 6%
Manganese 0.403mg 0.527mg 5%
Vitamin B6 0.077mg 0.138mg 5%
Zinc 0.61mg 1.03mg 4%
Choline 20.1mg 44.7mg 4%
Calories 92kcal 140kcal 2%
Carbs 19.94g 26.05g 2%
Vitamin B2 0.039mg 0.066mg 2%
Vitamin B3 0.94mg 0.649mg 2%
Vitamin B5 0.359mg 0.266mg 2%
Polyunsaturated fat 0.188g 0.49g 2%
Vitamin C 0mg 0.9mg 1%
Vitamin E 0.09mg 0.01mg 1%
Selenium 2.2µg 2.9µg 1%
Vitamin K 1.9µg 0.6µg 1%
Protein per 100 calories 3.7g 5.9g N/A
Calories per 10 g protein 272kcal 170kcal N/A
Weight per 100 calories 109g 71g N/A
Fats 0.62g 0.62g 0%
Net carbs 17.24g 15.55g N/A
Magnesium 51mg 53mg 0%
Sugar 0.9g 0.37g N/A
Sodium 4mg 0mg 0%
Saturated fat 0.134g 0.098g 0%
Monounsaturated fat 0.188g 0.142g 0%
Tryptophan 0.049mg 0.1mg 0%
Threonine 0.129mg 0.289mg 0%
Isoleucine 0.127mg 0.387mg 0%
Leucine 0.212mg 0.7mg 0%
Lysine 0.172mg 0.52mg 0%
Methionine 0.044mg 0.111mg 0%
Phenylalanine 0.133mg 0.471mg 0%
Valine 0.173mg 0.504mg 0%
Histidine 0.079mg 0.206mg 0%
Fructose 0.1g 0g 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% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more WaterWater +18.5%
Contains more ProteinProtein +143.5%
Contains more CarbsCarbs +30.6%
~equal in Fats ~0.62g

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +32.4%
Contains less Sat. FatSaturated fat -26.9%
Contains more Poly. FatPolyunsaturated fat +160.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
~equal in Sucrose ~0.37g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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