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  6. Mothbeans vs. Buckwheat

Mothbeans vs. Buckwheat — In-Depth Nutrition Comparison

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How are mothbeans and buckwheat different?

  • Mothbeans has more folate, iron, magnesium, phosphorus, vitamin B1, potassium, and manganese than buckwheat.
  • Daily need coverage for folate for mothbeans is 32% higher.
  • Mothbeans contains 4 times more iron than buckwheat. While mothbeans contains 3.14mg of iron, buckwheat contains only 0.8mg.
  • Mothbeans has a lower glycemic index (30) than buckwheat (51).

Mothbeans, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Mothbeans 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 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
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 MagnesiumMagnesium +103.9%
Contains more PotassiumPotassium +245.5%
Contains more IronIron +292.5%
Contains more CopperCopper +12.3%
Contains more PhosphorusPhosphorus +114.3%
Contains more ManganeseManganese +30.8%
Contains more SeleniumSelenium +27.3%
Contains more CalciumCalcium +133.3%
Contains less SodiumSodium -60%
~equal in Zinc ~0.61mg

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 3.3% 0.33% 0% 0% 31% 5.3% 13% 23% 21% 0% 0% 107% 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 +210%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more FolateFolate +921.4%
Contains more Vitamin B2Vitamin B2 +69.6%
Contains more Vitamin B3Vitamin B3 +40.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.359mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mothbeans Buckwheat DV% diff.
Folate 143µg 14µg 32%
Iron 3.14mg 0.8mg 29%
Magnesium 104mg 51mg 13%
Phosphorus 150mg 70mg 11%
Fiber 2.7g 11%
Protein 7.81g 3.38g 9%
Vitamin B1 0.124mg 0.04mg 7%
Potassium 304mg 88mg 6%
Manganese 0.527mg 0.403mg 5%
Choline 20.1mg 4%
Vitamin B3 0.668mg 0.94mg 2%
Copper 0.164mg 0.146mg 2%
Vitamin K 1.9µg 2%
Vitamin B5 0.391mg 0.359mg 1%
Vitamin B6 0.093mg 0.077mg 1%
Vitamin B2 0.023mg 0.039mg 1%
Selenium 2.8µg 2.2µg 1%
Calories 117kcal 92kcal 1%
Vitamin C 1mg 0mg 1%
Vitamin E 0.09mg 1%
Fats 0.55g 0.62g 0%
Carbs 20.96g 19.94g 0%
Net carbs 20.96g 17.24g N/A
Calcium 3mg 7mg 0%
Sugar 0.9g N/A
Zinc 0.59mg 0.61mg 0%
Sodium 10mg 4mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.124g 0.134g 0%
Monounsaturated fat 0.044g 0.188g 0%
Polyunsaturated fat 0.256g 0.188g 0%
Tryptophan 0.05mg 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.388mg 0.127mg 0%
Leucine 0.525mg 0.212mg 0%
Lysine 0.425mg 0.172mg 0%
Methionine 0.075mg 0.044mg 0%
Phenylalanine 0.35mg 0.133mg 0%
Valine 0.25mg 0.173mg 0%
Histidine 0.263mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 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 +131.1%
Contains more OtherOther +237.2%
Contains more FatsFats +12.7%
~equal in Carbs ~19.94g
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 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 more Poly. FatPolyunsaturated fat +36.2%
Contains more Mono. FatMonounsaturated fat +327.3%
~equal in Saturated fat ~0.134g

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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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.