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  6. French beans vs. Buckwheat

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 of 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.

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

Infographic

French beans vs Buckwheat 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
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%
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.
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% 0.18% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +108.6%
Contains more FatsFats +22.6%
Contains more CarbsCarbs +20.5%
Contains more OtherOther +272.1%
Contains more WaterWater +13.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 9% 77%
Saturated Fat: Sat. Fat 0.083 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated Fat -38.1%
Contains more Poly. FatPolyunsaturated fat +141%
Contains more Mono. FatMonounsaturated Fat +261.5%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French beans Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
French beans
8%
Buckwheat
Minerals Daily Need Coverage Score
29%
French beans
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
French beans
French beans is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 31)
Which food is cheaper?
French beans
French beans is cheaper (difference - $2.4)
Which food is richer in minerals?
French beans
French beans is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.