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  6. Buckwheat vs. Great northern beans

Buckwheat vs. Great northern beans — In-Depth Nutrition Comparison

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A recap on differences between buckwheat and great northern beans

  • Buckwheat has less folate, fiber, iron, phosphorus, copper, vitamin B1, potassium, and calcium.
  • Great northern beans covers your daily folate needs 22% more than buckwheat.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Beans, great northern, mature seeds, cooked, boiled, without salt.

Infographic

Buckwheat vs Great northern 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more CalciumCalcium +871.4%
Contains more PotassiumPotassium +344.3%
Contains more IronIron +166.3%
Contains more CopperCopper +69.2%
Contains more ZincZinc +44.3%
Contains more PhosphorusPhosphorus +135.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +28.5%
Contains more SeleniumSelenium +86.4%
~equal in Magnesium ~50mg

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B5Vitamin B5 +35%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B2Vitamin B2 +51.3%
Contains more Vitamin B6Vitamin B6 +51.9%
Contains more FolateFolate +628.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Great northern beans DV% diff.
Folate 14µg 102µg 22%
Iron 0.8mg 2.13mg 17%
Fiber 2.7g 7g 17%
Phosphorus 70mg 165mg 14%
Copper 0.146mg 0.247mg 11%
Vitamin B1 0.04mg 0.158mg 10%
Protein 3.38g 8.33g 10%
Potassium 88mg 391mg 9%
Calcium 7mg 68mg 6%
Manganese 0.403mg 0.518mg 5%
Choline 20.1mg 4%
Selenium 2.2µg 4.1µg 3%
Vitamin B6 0.077mg 0.117mg 3%
Vitamin B3 0.94mg 0.681mg 2%
Vitamin B5 0.359mg 0.266mg 2%
Zinc 0.61mg 0.88mg 2%
Vitamin K 1.9µg 2%
Vitamin B2 0.039mg 0.059mg 2%
Calories 92kcal 118kcal 1%
Vitamin C 0mg 1.3mg 1%
Vitamin E 0.09mg 1%
Fats 0.62g 0.45g 0%
Carbs 19.94g 21.09g 0%
Net carbs 17.24g 14.09g N/A
Magnesium 51mg 50mg 0%
Sugar 0.9g N/A
Sodium 4mg 2mg 0%
Saturated fat 0.134g 0.14g 0%
Monounsaturated fat 0.188g 0.021g 0%
Polyunsaturated fat 0.188g 0.187g 0%
Tryptophan 0.049mg 0.099mg 0%
Threonine 0.129mg 0.351mg 0%
Isoleucine 0.127mg 0.368mg 0%
Leucine 0.212mg 0.665mg 0%
Lysine 0.172mg 0.572mg 0%
Methionine 0.044mg 0.125mg 0%
Phenylalanine 0.133mg 0.451mg 0%
Valine 0.173mg 0.436mg 0%
Histidine 0.079mg 0.232mg 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
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more FatsFats +37.8%
Contains more ProteinProtein +146.4%
Contains more OtherOther +162.8%
~equal in Carbs ~21.09g
~equal in Water ~69g

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +795.2%
~equal in Saturated fat ~0.14g
~equal in Polyunsaturated fat ~0.187g

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.