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  6. Buckwheat vs. Pinto beans

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

Buckwheat vs Pinto 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.
Buckwheat
Buckwheat
1
:
9
Pinto beans
Pinto beans
Contains more Calcium +557.1%
Contains more Iron +161.3%
Contains more Phosphorus +110%
Contains more Potassium +395.5%
Contains less Sodium -75%
Contains more Zinc +60.7%
Contains more Copper +50%
Contains more Manganese +12.4%
Contains more Selenium +181.8%
Equal in Magnesium - 50
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Pinto beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 79% 36% 63% 39% 1% 27% 73% 60% 34%
Contains more Calcium +557.1%
Contains more Iron +161.3%
Contains more Phosphorus +110%
Contains more Potassium +395.5%
Contains less Sodium -75%
Contains more Zinc +60.7%
Contains more Copper +50%
Contains more Manganese +12.4%
Contains more Selenium +181.8%
Equal in Magnesium - 50

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.
Buckwheat
Buckwheat
2
:
7
Pinto beans
Pinto beans
Contains more Vitamin B3 +195.6%
Contains more Vitamin B5 +71%
Contains more Vitamin E +944.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +382.5%
Contains more Vitamin B2 +59%
Contains more Vitamin B6 +197.4%
Contains more Folate +1128.6%
Contains more Vitamin K +84.2%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Pinto beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 3% 49% 15% 6% 13% 53% 129% 0% 9%
Contains more Vitamin B3 +195.6%
Contains more Vitamin B5 +71%
Contains more Vitamin E +944.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +382.5%
Contains more Vitamin B2 +59%
Contains more Vitamin B6 +197.4%
Contains more Folate +1128.6%
Contains more Vitamin K +84.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
4
Pinto beans
Pinto beans
Contains more Water +20.1%
Contains more Protein +166.6%
Contains more Carbs +31.5%
Contains more Other +172.1%
Equal in Fats - 0.65
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Pinto beans
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more Water +20.1%
Contains more Protein +166.6%
Contains more Carbs +31.5%
Contains more Other +172.1%
Equal in Fats - 0.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Pinto beans
Pinto beans
Contains more Monounsaturated Fat +41.4%
Contains more Polyunsaturated fat +25%
Equal in Saturated Fat - 0.136
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Pinto beans
27% 26% 47%
Saturated Fat: 0.136 g
Monounsaturated Fat: 0.133 g
Polyunsaturated fat: 0.235 g
Contains more Monounsaturated Fat +41.4%
Contains more Polyunsaturated fat +25%
Equal in Saturated Fat - 0.136

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
1
Pinto beans
Pinto beans
Contains more Sucrose +17.6%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pinto beans
98% 2%
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 Sucrose +17.6%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Pinto beans Opinion
Net carbs 17.24g 17.22g Buckwheat
Protein 3.38g 9.01g Pinto beans
Fats 0.62g 0.65g Pinto beans
Carbs 19.94g 26.22g Pinto beans
Calories 92kcal 143kcal Pinto beans
Starch 15.15g Pinto beans
Fructose 0.1g 0g Buckwheat
Sugar 0.9g 0.34g Pinto beans
Fiber 2.7g 9g Pinto beans
Calcium 7mg 46mg Pinto beans
Iron 0.8mg 2.09mg Pinto beans
Magnesium 51mg 50mg Buckwheat
Phosphorus 70mg 147mg Pinto beans
Potassium 88mg 436mg Pinto beans
Sodium 4mg 1mg Pinto beans
Zinc 0.61mg 0.98mg Pinto beans
Copper 0.146mg 0.219mg Pinto beans
Manganese 0.403mg 0.453mg Pinto beans
Selenium 2.2µg 6.2µg Pinto beans
Vitamin E 0.09mg 0.94mg Pinto beans
Vitamin C 0mg 0.8mg Pinto beans
Vitamin B1 0.04mg 0.193mg Pinto beans
Vitamin B2 0.039mg 0.062mg Pinto beans
Vitamin B3 0.94mg 0.318mg Buckwheat
Vitamin B5 0.359mg 0.21mg Buckwheat
Vitamin B6 0.077mg 0.229mg Pinto beans
Folate 14µg 172µg Pinto beans
Vitamin K 1.9µg 3.5µg Pinto beans
Tryptophan 0.049mg 0.108mg Pinto beans
Threonine 0.129mg 0.331mg Pinto beans
Isoleucine 0.127mg 0.426mg Pinto beans
Leucine 0.212mg 0.765mg Pinto beans
Lysine 0.172mg 0.63mg Pinto beans
Methionine 0.044mg 0.117mg Pinto beans
Phenylalanine 0.133mg 0.531mg Pinto beans
Valine 0.173mg 0.519mg Pinto beans
Histidine 0.079mg 0.247mg Pinto beans
Saturated Fat 0.134g 0.136g Buckwheat
Monounsaturated Fat 0.188g 0.133g Buckwheat
Polyunsaturated fat 0.188g 0.235g Pinto beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Pinto beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Pinto beans
Minerals Daily Need Coverage Score
24%
Buckwheat
42%
Pinto beans

Comparison summary

Which food is lower in Sugar?
Pinto beans
Pinto beans is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pinto beans
Pinto beans is lower in glycemic index (difference - 12)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $2.4)
Which food is richer in minerals?
Pinto beans
Pinto beans is relatively richer in minerals
Which food is richer in vitamins?
Pinto beans
Pinto beans is relatively richer in vitamins
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.002g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.