French beans vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between french beans and buckwheat

The amount of fiber, folate, potassium, vitamin B1, and calcium in french beans is higher than in buckwheat.
French beans covers your daily need for fiber, 27% more than buckwheat.
French beans contains 9 times more calcium than buckwheat. While french beans contains 63mg of calcium, buckwheat contains only 7mg.
French beans has a lower glycemic index. The glycemic index of french beans is 20, while the glycemic index of buckwheat is 51.

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

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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.

French beans

Buckwheat

Contains more CalciumCalcium	+800%
Contains more PotassiumPotassium	+320.5%
Contains more IronIron	+35%
Contains more PhosphorusPhosphorus	+45.7%

Contains more CopperCopper	+27%
Contains less SodiumSodium	-33.3%
Contains more SeleniumSelenium	+83.3%

~equal in Magnesium ~51mg

~equal in Zinc ~0.61mg

~equal in Manganese ~0.403mg

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.

French beans

Buckwheat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+225%
Contains more Vitamin B2Vitamin B2	+59%
Contains more Vitamin B6Vitamin B6	+36.4%
Contains more FolateFolate	+435.7%

Contains more Vitamin B3Vitamin B3	+72.2%
Contains more Vitamin B5Vitamin B5	+61.7%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	9.4g	2.7g	27%
Folate	75µg	14µg	15%
Vitamin B1	0.13mg	0.04mg	8%
Potassium	370mg	88mg	8%
Protein	7.05g	3.38g	7%
Calcium	63mg	7mg	6%
Phosphorus	102mg	70mg	5%
Choline		20.1mg	4%
Iron	1.08mg	0.8mg	4%
Vitamin B5	0.222mg	0.359mg	3%
Copper	0.115mg	0.146mg	3%
Vitamin K		1.9µg	2%
Vitamin B6	0.105mg	0.077mg	2%
Selenium	1.2µg	2.2µg	2%
Polyunsaturated fat	0.453g	0.188g	2%
Vitamin B3	0.546mg	0.94mg	2%
Calories	129kcal	92kcal	2%
Vitamin B2	0.062mg	0.039mg	2%
Manganese	0.382mg	0.403mg	1%
Magnesium	56mg	51mg	1%
Vitamin E		0.09mg	1%
Vitamin C	1.2mg	0mg	1%
Carbs	24.02g	19.94g	1%
Fats	0.76g	0.62g	0%
Net carbs	14.62g	17.24g	N/A
Sugar		0.9g	N/A
Zinc	0.64mg	0.61mg	0%
Sodium	6mg	4mg	0%
Saturated fat	0.083g	0.134g	0%
Monounsaturated fat	0.052g	0.188g	0%
Tryptophan	0.083mg	0.049mg	0%
Threonine	0.297mg	0.129mg	0%
Isoleucine	0.311mg	0.127mg	0%
Leucine	0.563mg	0.212mg	0%
Lysine	0.484mg	0.172mg	0%
Methionine	0.106mg	0.044mg	0%
Phenylalanine	0.381mg	0.133mg	0%
Valine	0.369mg	0.173mg	0%
Histidine	0.196mg	0.079mg	0%
Fructose		0.1g	0%