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  6. Buckwheat vs. Navy bean raw

Buckwheat vs. Navy bean raw — In-Depth Nutrition Comparison

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What are the main differences between buckwheat and navy bean raw?

  • Buckwheat has less folate, vitamin B1, copper, vitamin C, iron, vitamin B2, magnesium, vitamin B5, vitamin B6, and potassium than navy bean raw.
  • Navy bean raw's daily need coverage for folate is 30% higher.
  • Navy bean raw has a lower glycemic index than buckwheat.

We used Buckwheat groats, roasted, cooked and Beans, navy, mature seeds, sprouted, raw types in this comparison.

Infographic

Buckwheat vs Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains less SodiumSodium -69.2%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +98%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +248.9%
Contains more IronIron +141.3%
Contains more CopperCopper +143.8%
Contains more ZincZinc +45.9%
Contains more PhosphorusPhosphorus +42.9%
~equal in Manganese ~0.408mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +451.3%
Contains more Vitamin B3Vitamin B3 +29.8%
Contains more Vitamin B5Vitamin B5 +129.8%
Contains more Vitamin B6Vitamin B6 +148.1%
Contains more FolateFolate +842.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Navy bean raw DV% diff.
Folate 14µg 132µg 30%
Vitamin B1 0.04mg 0.39mg 29%
Copper 0.146mg 0.356mg 23%
Vitamin C 0mg 18.8mg 21%
Iron 0.8mg 1.93mg 14%
Vitamin B2 0.039mg 0.215mg 14%
Magnesium 51mg 101mg 12%
Fiber 2.7g 11%
Vitamin B6 0.077mg 0.191mg 9%
Vitamin B5 0.359mg 0.825mg 9%
Potassium 88mg 307mg 6%
Protein 3.38g 6.15g 6%
Choline 20.1mg 4%
Phosphorus 70mg 100mg 4%
Zinc 0.61mg 0.89mg 3%
Selenium 2.2µg 0.6µg 3%
Carbs 19.94g 13.05g 2%
Vitamin B3 0.94mg 1.22mg 2%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.188g 0.407g 1%
Calories 92kcal 67kcal 1%
Vitamin E 0.09mg 1%
Calcium 7mg 15mg 1%
Fats 0.62g 0.7g 0%
Net carbs 17.24g 13.05g N/A
Sugar 0.9g N/A
Sodium 4mg 13mg 0%
Manganese 0.403mg 0.408mg 0%
Saturated fat 0.134g 0.085g 0%
Monounsaturated fat 0.188g 0.052g 0%
Tryptophan 0.049mg 0.064mg 0%
Threonine 0.129mg 0.258mg 0%
Isoleucine 0.127mg 0.273mg 0%
Leucine 0.212mg 0.442mg 0%
Lysine 0.172mg 0.35mg 0%
Methionine 0.044mg 0.064mg 0%
Phenylalanine 0.133mg 0.31mg 0%
Valine 0.173mg 0.316mg 0%
Histidine 0.079mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more CarbsCarbs +52.8%
Contains more ProteinProtein +82%
Contains more FatsFats +12.9%
Contains more OtherOther +120.9%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +261.5%
Contains less Sat. FatSaturated fat -36.6%
Contains more Poly. FatPolyunsaturated fat +116.5%

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 bean raw - 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.