Buckwheat vs. Navy beans — In-Depth Nutrition Comparison
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How are Buckwheat and Navy beans different?
- Navy beans is higher than Buckwheat in Folate, Fiber, Iron, Vitamin B1, Phosphorus, Potassium, Copper, Calcium, and Manganese.
- Navy beans covers your daily need of Folate 32% more than Buckwheat.
Buckwheat groats, roasted, cooked and Beans, navy, mature seeds, cooked, boiled, without salt types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+885.7%
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Iron
+195%
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Phosphorus
+105.7%
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Potassium
+342%
Contains
less
Sodium
-100%
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Zinc
+68.9%
Contains
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Copper
+43.8%
Contains
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Manganese
+30.8%
Contains
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Selenium
+31.8%
Equal in Magnesium - 53
Contains
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Calcium
+885.7%
Contains
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Iron
+195%
Contains
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Phosphorus
+105.7%
Contains
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Potassium
+342%
Contains
less
Sodium
-100%
Contains
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Zinc
+68.9%
Contains
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Copper
+43.8%
Contains
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Manganese
+30.8%
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Selenium
+31.8%
Equal in Magnesium - 53
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.
:
Contains
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Vitamin E
+800%
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Vitamin B3
+44.8%
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Vitamin B5
+35%
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Vitamin K
+216.7%
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Vitamin C
+∞%
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Vitamin B1
+492.5%
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Vitamin B2
+69.2%
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Vitamin B6
+79.2%
Contains
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Folate
+900%
Contains
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Vitamin E
+800%
Contains
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Vitamin B3
+44.8%
Contains
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Vitamin B5
+35%
Contains
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Vitamin K
+216.7%
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Vitamin C
+∞%
Contains
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Vitamin B1
+492.5%
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Vitamin B2
+69.2%
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Vitamin B6
+79.2%
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Folate
+900%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+18.5%
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Protein
+143.5%
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Carbs
+30.6%
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Other
+200%
Equal in Fats - 0.62
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
Contains
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Water
+18.5%
Contains
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Protein
+143.5%
Contains
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Carbs
+30.6%
Contains
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Other
+200%
Equal in Fats - 0.62
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+32.4%
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Saturated Fat
-26.9%
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Polyunsaturated fat
+160.6%
Saturated Fat:
0.134 g
Monounsaturated Fat:
0.188 g
Polyunsaturated fat:
0.188 g
Saturated Fat:
0.098 g
Monounsaturated Fat:
0.142 g
Polyunsaturated fat:
0.49 g
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Monounsaturated Fat
+32.4%
Contains
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Saturated Fat
-26.9%
Contains
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Polyunsaturated fat
+160.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Glucose
+∞%
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Fructose
+∞%
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Starch
+∞%
Equal in Sucrose - 0.37
Starch:
0 g
Sucrose:
0.4 g
Glucose:
0.2 g
Fructose:
0.1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
15.4 g
Sucrose:
0.37 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Glucose
+∞%
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Fructose
+∞%
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Starch
+∞%
Equal in Sucrose - 0.37
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Cholesterol |
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Lower in Saturated Fat |
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Lower in Glycemic Index |
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Lower in price |
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Rich in minerals |
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Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 17.24g | 15.55g |
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Protein | 3.38g | 8.23g |
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Fats | 0.62g | 0.62g | |
Carbs | 19.94g | 26.05g |
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Calories | 92kcal | 140kcal |
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Starch | 15.4g |
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Fructose | 0.1g | 0g |
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Sugar | 0.9g | 0.37g |
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Fiber | 2.7g | 10.5g |
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Calcium | 7mg | 69mg |
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Iron | 0.8mg | 2.36mg |
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Magnesium | 51mg | 53mg |
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Phosphorus | 70mg | 144mg |
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Potassium | 88mg | 389mg |
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Sodium | 4mg | 0mg |
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Zinc | 0.61mg | 1.03mg |
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Copper | 0.146mg | 0.21mg |
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Manganese | 0.403mg | 0.527mg |
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Selenium | 2.2µg | 2.9µg |
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Vitamin E | 0.09mg | 0.01mg |
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Vitamin C | 0mg | 0.9mg |
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Vitamin B1 | 0.04mg | 0.237mg |
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Vitamin B2 | 0.039mg | 0.066mg |
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Vitamin B3 | 0.94mg | 0.649mg |
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Vitamin B5 | 0.359mg | 0.266mg |
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Vitamin B6 | 0.077mg | 0.138mg |
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Folate | 14µg | 140µg |
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Vitamin K | 1.9µg | 0.6µg |
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Tryptophan | 0.049mg | 0.1mg |
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Threonine | 0.129mg | 0.289mg |
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Isoleucine | 0.127mg | 0.387mg |
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Leucine | 0.212mg | 0.7mg |
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Lysine | 0.172mg | 0.52mg |
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Methionine | 0.044mg | 0.111mg |
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Phenylalanine | 0.133mg | 0.471mg |
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Valine | 0.173mg | 0.504mg |
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Histidine | 0.079mg | 0.206mg |
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Saturated Fat | 0.134g | 0.098g |
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Monounsaturated Fat | 0.188g | 0.142g |
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Polyunsaturated fat | 0.188g | 0.49g |
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Omega-3 - ALA | 0.177g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet | Equal | |
Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%

20%

Minerals Daily Need Coverage Score
24%

43%

Comparison summary
Which food is lower in Sugar?

Navy beans is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?

Navy beans contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?

Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?

Navy beans is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?

Navy beans is lower in glycemic index (difference - 12)
Which food is cheaper?

Navy beans is cheaper (difference - $1.1)
Which food is richer in minerals?

Navy beans is relatively richer in minerals
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.