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  6. Buckwheat vs. French beans

Buckwheat vs. French beans — In-Depth Nutrition Comparison

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Summary of differences between Buckwheat and French beans

  • The amount of Fiber, Folate, Potassium, Vitamin B1, and Calcium in French beans is higher than in Buckwheat.
  • French beans covers your daily need of Fiber 27% more than Buckwheat.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Beans, french, mature seeds, cooked, boiled, without salt.

Infographic

Buckwheat vs French beans 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more CopperCopper +27%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +83.3%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +320.5%
Contains more IronIron +35%
Contains more PhosphorusPhosphorus +45.7%
~equal in Magnesium ~56mg
~equal in Zinc ~0.64mg
~equal in Manganese ~0.382mg

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 4% 0.18% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +72.2%
Contains more Vitamin B5Vitamin B5 +61.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B2Vitamin B2 +59%
Contains more Vitamin B6Vitamin B6 +36.4%
Contains more FolateFolate +435.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more WaterWater +13.6%
Contains more ProteinProtein +108.6%
Contains more FatsFats +22.6%
Contains more CarbsCarbs +20.5%
Contains more OtherOther +272.1%

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
14% 9% 77%
Saturated Fat: Sat. Fat 0.083 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated Fat +261.5%
Contains less Sat. FatSaturated Fat -38.1%
Contains more Poly. FatPolyunsaturated fat +141%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat French beans
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat French beans Opinion
Calories 92kcal 129kcal French beans
Protein 3.38g 7.05g French beans
Fats 0.62g 0.76g French beans
Vitamin C 0mg 1.2mg French beans
Net carbs 17.24g 14.62g Buckwheat
Carbs 19.94g 24.02g French beans
Magnesium 51mg 56mg French beans
Calcium 7mg 63mg French beans
Potassium 88mg 370mg French beans
Iron 0.8mg 1.08mg French beans
Sugar 0.9g French beans
Fiber 2.7g 9.4g French beans
Copper 0.146mg 0.115mg Buckwheat
Zinc 0.61mg 0.64mg French beans
Phosphorus 70mg 102mg French beans
Sodium 4mg 6mg Buckwheat
Vitamin A 0IU 3IU French beans
Vitamin E 0.09mg Buckwheat
Manganese 0.403mg 0.382mg Buckwheat
Selenium 2.2µg 1.2µg Buckwheat
Vitamin B1 0.04mg 0.13mg French beans
Vitamin B2 0.039mg 0.062mg French beans
Vitamin B3 0.94mg 0.546mg Buckwheat
Vitamin B5 0.359mg 0.222mg Buckwheat
Vitamin B6 0.077mg 0.105mg French beans
Vitamin K 1.9µg Buckwheat
Folate 14µg 75µg French beans
Choline 20.1mg Buckwheat
Saturated Fat 0.134g 0.083g French beans
Monounsaturated Fat 0.188g 0.052g Buckwheat
Polyunsaturated fat 0.188g 0.453g French beans
Tryptophan 0.049mg 0.083mg French beans
Threonine 0.129mg 0.297mg French beans
Isoleucine 0.127mg 0.311mg French beans
Leucine 0.212mg 0.563mg French beans
Lysine 0.172mg 0.484mg French beans
Methionine 0.044mg 0.106mg French beans
Phenylalanine 0.133mg 0.381mg French beans
Valine 0.173mg 0.369mg French beans
Histidine 0.079mg 0.196mg French beans
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat French beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Buckwheat
12%
French beans
Minerals Daily Need Coverage Score
24%
Buckwheat
29%
French beans

Comparison summary

Which food is lower in Sugar?
French beans
French beans is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 31)
Which food is cheaper?
French beans
French beans is cheaper (difference - $2.4)
Which food is richer in minerals?
French beans
French beans is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 2mg)
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

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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.