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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
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
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
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% |
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 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 |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
33%
Minerals Daily Need Coverage Score
24%
42%
Comparison summary
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 0.049g)
Which food is lower in glycemic index?
Navy bean raw is lower in glycemic index (difference - 12)
Which food is cheaper?
Navy bean raw is cheaper (difference - $1.1)
Which food is richer in minerals?
Navy bean raw is relatively richer in minerals
Which food is richer in vitamins?
Navy bean raw is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)