Buckwheat vs. Pinto beans — In-Depth Nutrition Comparison
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Summary of differences between Buckwheat and Pinto beans
- The amount of Folate, Fiber, Iron, Vitamin B1, Vitamin B6, Phosphorus, Potassium, Copper, Selenium, and Vitamin E in Pinto beans is higher than in Buckwheat.
- Pinto beans covers your daily need of Folate 40% more than Buckwheat.
These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Beans, pinto, mature seeds, cooked, boiled, without salt.
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 more CalciumCalcium | +557.1% |
| Contains more PotassiumPotassium | +395.5% |
| Contains more IronIron | +161.3% |
| Contains more CopperCopper | +50% |
| Contains more ZincZinc | +60.7% |
| Contains more PhosphorusPhosphorus | +110% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +12.4% |
| Contains more SeleniumSelenium | +181.8% |
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 B3Vitamin B3 | +195.6% |
| Contains more Vitamin B5Vitamin B5 | +71% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +944.4% |
| Contains more Vitamin B1Vitamin B1 | +382.5% |
| Contains more Vitamin B2Vitamin B2 | +59% |
| Contains more Vitamin B6Vitamin B6 | +197.4% |
| Contains more Vitamin KVitamin K | +84.2% |
| Contains more FolateFolate | +1128.6% |
| Contains more CholineCholine | +75.6% |
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:
9.01 g
Fats:
0.65 g
Carbs:
26.22 g
Water:
62.95 g
Other:
1.17 g
| Contains more WaterWater | +20.1% |
| Contains more ProteinProtein | +166.6% |
| Contains more CarbsCarbs | +31.5% |
| Contains more OtherOther | +172.1% |
~equal in
Fats
~0.65g
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
0.136 g
Monounsaturated Fat:
Mono. Fat
0.133 g
Polyunsaturated fat:
Poly. Fat
0.235 g
| Contains more Mono. FatMonounsaturated Fat | +41.4% |
| Contains more Poly. FatPolyunsaturated fat | +25% |
~equal in
Saturated Fat
~0.136g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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:
15.15 g
Sucrose:
0.34 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +17.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 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 Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 92kcal | 143kcal |
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| Protein | 3.38g | 9.01g |
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| Fats | 0.62g | 0.65g |
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| Vitamin C | 0mg | 0.8mg |
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| Net carbs | 17.24g | 17.22g |
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| Carbs | 19.94g | 26.22g |
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| Magnesium | 51mg | 50mg |
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| Calcium | 7mg | 46mg |
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| Potassium | 88mg | 436mg |
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| Iron | 0.8mg | 2.09mg |
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| Sugar | 0.9g | 0.34g |
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| Fiber | 2.7g | 9g |
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| Copper | 0.146mg | 0.219mg |
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| Zinc | 0.61mg | 0.98mg |
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| Starch | 15.15g |
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| Phosphorus | 70mg | 147mg |
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| Sodium | 4mg | 1mg |
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| Vitamin E | 0.09mg | 0.94mg |
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| Manganese | 0.403mg | 0.453mg |
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| Selenium | 2.2µg | 6.2µg |
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| Vitamin B1 | 0.04mg | 0.193mg |
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| Vitamin B2 | 0.039mg | 0.062mg |
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| Vitamin B3 | 0.94mg | 0.318mg |
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| Vitamin B5 | 0.359mg | 0.21mg |
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| Vitamin B6 | 0.077mg | 0.229mg |
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| Vitamin K | 1.9µg | 3.5µg |
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| Folate | 14µg | 172µg |
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| Choline | 20.1mg | 35.3mg |
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| Saturated Fat | 0.134g | 0.136g |
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| Monounsaturated Fat | 0.188g | 0.133g |
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| Polyunsaturated fat | 0.188g | 0.235g |
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| Tryptophan | 0.049mg | 0.108mg |
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| Threonine | 0.129mg | 0.331mg |
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| Isoleucine | 0.127mg | 0.426mg |
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| Leucine | 0.212mg | 0.765mg |
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| Lysine | 0.172mg | 0.63mg |
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| Methionine | 0.044mg | 0.117mg |
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| Phenylalanine | 0.133mg | 0.531mg |
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| Valine | 0.173mg | 0.519mg |
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| Histidine | 0.079mg | 0.247mg |
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| Fructose | 0.1g | 0g |
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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%
24%
Minerals Daily Need Coverage Score
24%
42%
Comparison summary
Which food is lower in Sugar?
Pinto beans is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Pinto beans contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pinto beans is lower in glycemic index (difference - 12)
Which food is cheaper?
Pinto beans is cheaper (difference - $2.4)
Which food is richer in minerals?
Pinto beans is relatively richer in minerals
Which food is richer in vitamins?
Pinto beans is relatively richer in vitamins
Which food is lower in Saturated Fat?
Buckwheat is lower in Saturated Fat (difference - 0.002g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)