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  6. Great northern beans vs. Buckwheat

Great northern beans vs. Buckwheat — In-Depth Nutrition Comparison

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A recap on differences between Great northern beans and Buckwheat

  • Buckwheat has less Folate, Fiber, Iron, Phosphorus, Copper, Vitamin B1, Potassium, and Calcium.
  • Great northern beans covers your daily Folate needs 22% more than Buckwheat.
  • Buckwheat contains 10 times less Calcium than Great northern beans. Great northern beans contains 68mg of Calcium, while Buckwheat contains 7mg.

Food varieties used in this article are Beans, great northern, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked.

Infographic

Great northern 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.
Great northern beans
Great northern beans
9
:
1
Buckwheat
Buckwheat
Contains more Calcium +871.4%
Contains more Iron +166.3%
Contains more Phosphorus +135.7%
Contains more Potassium +344.3%
Contains less Sodium -50%
Contains more Zinc +44.3%
Contains more Copper +69.2%
Contains more Manganese +28.5%
Contains more Selenium +86.4%
Equal in Magnesium - 51
Great northern beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 80% 36% 71% 35% 1% 24% 83% 68% 23%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +871.4%
Contains more Iron +166.3%
Contains more Phosphorus +135.7%
Contains more Potassium +344.3%
Contains less Sodium -50%
Contains more Zinc +44.3%
Contains more Copper +69.2%
Contains more Manganese +28.5%
Contains more Selenium +86.4%
Equal in Magnesium - 51

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.
Great northern beans
Great northern beans
6
:
4
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +295%
Contains more Vitamin B2 +51.3%
Contains more Vitamin B6 +51.9%
Contains more Folate +628.6%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +35%
Great northern beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 5% 40% 14% 13% 16% 27% 77% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +295%
Contains more Vitamin B2 +51.3%
Contains more Vitamin B6 +51.9%
Contains more Folate +628.6%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +35%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Great northern beans
Great northern beans
3
:
2
Buckwheat
Buckwheat
Contains more Protein +146.4%
Contains more Other +162.8%
Contains more Fats +37.8%
Equal in Carbs - 19.94
Equal in Water - 75.63
Great northern beans
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Buckwheat
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 Protein +146.4%
Contains more Other +162.8%
Contains more Fats +37.8%
Equal in Carbs - 19.94
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Great northern beans
Great northern beans
0
:
3
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +795.2%
Equal in Saturated Fat - 0.134
Equal in Polyunsaturated fat - 0.188
Great northern beans
40% 6% 54%
Saturated Fat: 0.14 g
Monounsaturated Fat: 0.021 g
Polyunsaturated fat: 0.187 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +795.2%
Equal in Saturated Fat - 0.134
Equal in Polyunsaturated fat - 0.188

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Great northern beans Buckwheat Opinion
Net carbs 14.09g 17.24g Buckwheat
Protein 8.33g 3.38g Great northern beans
Fats 0.45g 0.62g Buckwheat
Carbs 21.09g 19.94g Great northern beans
Calories 118kcal 92kcal Great northern beans
Fructose 0.1g Buckwheat
Sugar 0.9g Great northern beans
Fiber 7g 2.7g Great northern beans
Calcium 68mg 7mg Great northern beans
Iron 2.13mg 0.8mg Great northern beans
Magnesium 50mg 51mg Buckwheat
Phosphorus 165mg 70mg Great northern beans
Potassium 391mg 88mg Great northern beans
Sodium 2mg 4mg Great northern beans
Zinc 0.88mg 0.61mg Great northern beans
Copper 0.247mg 0.146mg Great northern beans
Manganese 0.518mg 0.403mg Great northern beans
Selenium 4.1µg 2.2µg Great northern beans
Vitamin A 1IU 0IU Great northern beans
Vitamin E 0.09mg Buckwheat
Vitamin C 1.3mg 0mg Great northern beans
Vitamin B1 0.158mg 0.04mg Great northern beans
Vitamin B2 0.059mg 0.039mg Great northern beans
Vitamin B3 0.681mg 0.94mg Buckwheat
Vitamin B5 0.266mg 0.359mg Buckwheat
Vitamin B6 0.117mg 0.077mg Great northern beans
Folate 102µg 14µg Great northern beans
Vitamin K 1.9µg Buckwheat
Tryptophan 0.099mg 0.049mg Great northern beans
Threonine 0.351mg 0.129mg Great northern beans
Isoleucine 0.368mg 0.127mg Great northern beans
Leucine 0.665mg 0.212mg Great northern beans
Lysine 0.572mg 0.172mg Great northern beans
Methionine 0.125mg 0.044mg Great northern beans
Phenylalanine 0.451mg 0.133mg Great northern beans
Valine 0.436mg 0.173mg Great northern beans
Histidine 0.232mg 0.079mg Great northern beans
Saturated Fat 0.14g 0.134g Buckwheat
Monounsaturated Fat 0.021g 0.188g Buckwheat
Polyunsaturated fat 0.187g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Great northern beans Buckwheat
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
16%
Great northern beans
8%
Buckwheat
Minerals Daily Need Coverage Score
44%
Great northern beans
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Great northern beans
Great northern beans is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Great northern beans
Great northern beans contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Great northern beans
Great northern beans is lower in glycemic index (difference - 51)
Which food is cheaper?
Great northern beans
Great northern beans is cheaper (difference - $2.4)
Which food is richer in minerals?
Great northern beans
Great northern beans is relatively richer in minerals
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.006g)
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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.