Buckwheat vs. White beans — In-Depth Nutrition Comparison
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Significant differences between buckwheat and white beans
- White beans is richer than buckwheat in iron, folate, copper, fiber, potassium, manganese, calcium, zinc, vitamin B1, and phosphorus.
- White beans covers your daily iron needs 36% more than buckwheat.
Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Beans, white, mature seeds, cooked, boiled, without salt.
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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 | -33.3% |
| Contains more SeleniumSelenium | +69.2% |
| Contains more MagnesiumMagnesium | +23.5% |
| Contains more CalciumCalcium | +1185.7% |
| Contains more PotassiumPotassium | +537.5% |
| Contains more IronIron | +362.5% |
| Contains more CopperCopper | +96.6% |
| Contains more ZincZinc | +126.2% |
| Contains more PhosphorusPhosphorus | +61.4% |
| Contains more ManganeseManganese | +57.8% |
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 | +571.4% |
| Contains more Vitamin B5Vitamin B5 | +56.8% |
| Contains more Vitamin EVitamin E | +944.4% |
| Contains more Vitamin B1Vitamin B1 | +195% |
| Contains more Vitamin B2Vitamin B2 | +17.9% |
| Contains more Vitamin B6Vitamin B6 | +20.8% |
| Contains more Vitamin KVitamin K | +84.2% |
| Contains more FolateFolate | +478.6% |
| Contains more CholineCholine | +74.6% |
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:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
| Contains more FatsFats | +77.1% |
| Contains more WaterWater | +19.9% |
| Contains more ProteinProtein | +187.9% |
| Contains more CarbsCarbs | +25.8% |
| Contains more OtherOther | +307% |
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
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
| Contains more Mono. FatMonounsaturated fat | +506.5% |
| Contains more Poly. FatPolyunsaturated fat | +23.7% |
| Contains less Sat. FatSaturated fat | -32.1% |
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. |
| Iron | 0.8mg | 3.7mg | 36% |
| Folate | 14µg | 81µg | 17% |
| Copper | 0.146mg | 0.287mg | 16% |
| Fiber | 2.7g | 6.3g | 14% |
| Potassium | 88mg | 561mg | 14% |
| Protein | 3.38g | 9.73g | 13% |
| Manganese | 0.403mg | 0.636mg | 10% |
| Calcium | 7mg | 90mg | 8% |
| Zinc | 0.61mg | 1.38mg | 7% |
| Vitamin B1 | 0.04mg | 0.118mg | 7% |
| Vitamin E | 0.09mg | 0.94mg | 6% |
| Phosphorus | 70mg | 113mg | 6% |
| Vitamin B3 | 0.94mg | 0.14mg | 5% |
| Vitamin B5 | 0.359mg | 0.229mg | 3% |
| Magnesium | 51mg | 63mg | 3% |
| Choline | 20.1mg | 35.1mg | 3% |
| Selenium | 2.2µg | 1.3µg | 2% |
| Carbs | 19.94g | 25.09g | 2% |
| Calories | 92kcal | 139kcal | 2% |
| Vitamin B6 | 0.077mg | 0.093mg | 1% |
| Vitamin K | 1.9µg | 3.5µg | 1% |
| Vitamin B2 | 0.039mg | 0.046mg | 1% |
| Fats | 0.62g | 0.35g | 0% |
| Net carbs | 17.24g | 18.79g | N/A |
| Sugar | 0.9g | 0.34g | N/A |
| Sodium | 4mg | 6mg | 0% |
| Saturated fat | 0.134g | 0.091g | 0% |
| Monounsaturated fat | 0.188g | 0.031g | 0% |
| Polyunsaturated fat | 0.188g | 0.152g | 0% |
| Tryptophan | 0.049mg | 0.115mg | 0% |
| Threonine | 0.129mg | 0.409mg | 0% |
| Isoleucine | 0.127mg | 0.429mg | 0% |
| Leucine | 0.212mg | 0.776mg | 0% |
| Lysine | 0.172mg | 0.668mg | 0% |
| Methionine | 0.044mg | 0.146mg | 0% |
| Phenylalanine | 0.133mg | 0.526mg | 0% |
| Valine | 0.173mg | 0.509mg | 0% |
| Histidine | 0.079mg | 0.271mg | 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%
14%
Minerals Daily Need Coverage Score
24%
53%
Comparison summary
Which food is lower in Sugar?
White beans is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
White beans is lower in Saturated fat (difference - 0.043g)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 51)
Which food is cheaper?
White beans is cheaper (difference - $2.4)
Which food is richer in minerals?
White beans is relatively richer in minerals
Which food is richer in vitamins?
White beans is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)