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Buckwheat vs Navy bean - In-Depth Nutrition Comparison

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The main differences between Buckwheat and Navy bean

  • Buckwheat is richer in Copper, Manganese, Vitamin B3, Phosphorus, Magnesium, Vitamin B2, and Selenium, yet Navy bean is richer in Folate, Vitamin B1, and Vitamin C.
  • Daily need coverage for Copper from Buckwheat is 83% higher.
  • Buckwheat contains 14 times more Selenium than Navy bean. Buckwheat contains 8.3µg of Selenium, while Navy bean contains 0.6µg.

Food types used in this article are Buckwheat and Beans, navy, mature seeds, sprouted, raw.

Infographic

Buckwheat vs Navy 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 Calcium +20%
Contains more Iron +14%
Contains more Magnesium +128.7%
Contains more Phosphorus +247%
Contains more Potassium +49.8%
Contains less Sodium -92.3%
Contains more Zinc +169.7%
Contains more Copper +209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +20%
Contains more Iron +14%
Contains more Magnesium +128.7%
Contains more Phosphorus +247%
Contains more Potassium +49.8%
Contains less Sodium -92.3%
Contains more Zinc +169.7%
Contains more Copper +209%

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 +97.7%
Contains more Vitamin B3 +475.4%
Contains more Vitamin B5 +49.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +286.1%
Contains more Folate +340%
Equal in Vitamin B6 - 0.191
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin B2 +97.7%
Contains more Vitamin B3 +475.4%
Contains more Vitamin B5 +49.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +286.1%
Contains more Folate +340%
Equal in Vitamin B6 - 0.191

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 Navy bean
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Navy bean Opinion
Net carbs 61.5g 13.05g Buckwheat
Protein 13.25g 6.15g Buckwheat
Fats 3.4g 0.7g Buckwheat
Carbs 71.5g 13.05g Buckwheat
Calories 343kcal 67kcal Buckwheat
Starch g g
Fructose g g
Sugar g g
Fiber 10g g Buckwheat
Calcium 18mg 15mg Buckwheat
Iron 2.2mg 1.93mg Buckwheat
Magnesium 231mg 101mg Buckwheat
Phosphorus 347mg 100mg Buckwheat
Potassium 460mg 307mg Buckwheat
Sodium 1mg 13mg Buckwheat
Zinc 2.4mg 0.89mg Buckwheat
Copper 1.1mg 0.356mg Buckwheat
Vitamin A 0IU 4IU Navy bean
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.101mg 0.39mg Navy bean
Vitamin B2 0.425mg 0.215mg Buckwheat
Vitamin B3 7.02mg 1.22mg Buckwheat
Vitamin B5 1.233mg 0.825mg Buckwheat
Vitamin B6 0.21mg 0.191mg Buckwheat
Folate 30µg 132µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.192mg 0.064mg Buckwheat
Threonine 0.506mg 0.258mg Buckwheat
Isoleucine 0.498mg 0.273mg Buckwheat
Leucine 0.832mg 0.442mg Buckwheat
Lysine 0.672mg 0.35mg Buckwheat
Methionine 0.172mg 0.064mg Buckwheat
Phenylalanine 0.52mg 0.31mg Buckwheat
Valine 0.678mg 0.316mg Buckwheat
Histidine 0.309mg 0.172mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.085g Navy bean
Monounsaturated Fat 1.04g 0.052g Buckwheat
Polyunsaturated fat 1.039g 0.407g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Navy bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35
Navy bean
Mineral Summary Score
109
Buckwheat
45
Navy 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
37%
Navy bean
Carbohydrates
72%
Buckwheat
13%
Navy bean
Fats
16%
Buckwheat
3%
Navy bean

Comparison summary

Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.656g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 15)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $1.3)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 12mg)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.