Pinto beans vs. Buckwheat — In-Depth Nutrition Comparison
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Summary of differences between pinto beans and buckwheat
- The amount of folate, fiber, iron, vitamin B1, vitamin B6, phosphorus, potassium, copper, selenium, and vitamin E in pinto beans is higher than in buckwheat.
- Pinto beans covers your daily need for folate, 40% more than buckwheat.
- Pinto beans contains 10 times more vitamin E than buckwheat. While pinto beans contains 0.94mg of vitamin E, buckwheat contains only 0.09mg.
- Pinto beans has a lower glycemic index. The glycemic index of pinto beans is 39, while the glycemic index of buckwheat is 51.
These are the specific foods used in this comparison Beans, pinto, 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.
| Contains more CalciumCalcium | +557.1% |
| Contains more PotassiumPotassium | +395.5% |
| Contains more IronIron | +161.3% |
| Contains more CopperCopper | +50% |
| Contains more ZincZinc | +60.7% |
| Contains more PhosphorusPhosphorus | +110% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +12.4% |
| Contains more SeleniumSelenium | +181.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +944.4% |
| Contains more Vitamin B1Vitamin B1 | +382.5% |
| Contains more Vitamin B2Vitamin B2 | +59% |
| Contains more Vitamin B6Vitamin B6 | +197.4% |
| Contains more Vitamin KVitamin K | +84.2% |
| Contains more FolateFolate | +1128.6% |
| Contains more CholineCholine | +75.6% |
| Contains more Vitamin B3Vitamin B3 | +195.6% |
| Contains more Vitamin B5Vitamin B5 | +71% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.01 g
Fats:
0.65 g
Carbs:
26.22 g
Water:
62.95 g
Other:
1.17 g
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
| Contains more ProteinProtein | +166.6% |
| Contains more CarbsCarbs | +31.5% |
| Contains more OtherOther | +172.1% |
| Contains more WaterWater | +20.1% |
~equal in
Fats
~0.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.136 g
Monounsaturated fat:
Mono. Fat
0.133 g
Polyunsaturated fat:
Poly. Fat
0.235 g
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 | +25% |
| Contains more Mono. FatMonounsaturated fat | +41.4% |
~equal in
Saturated fat
~0.134g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
15.15 g
Sucrose:
0.34 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.4 g
Glucose:
0.2 g
Fructose:
0.1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +17.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Sodium |
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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 Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 172µg | 14µg | 40% |
| Fiber | 9g | 2.7g | 25% |
| Iron | 2.09mg | 0.8mg | 16% |
| Vitamin B1 | 0.193mg | 0.04mg | 13% |
| Vitamin B6 | 0.229mg | 0.077mg | 12% |
| Protein | 9.01g | 3.38g | 11% |
| Phosphorus | 147mg | 70mg | 11% |
| Potassium | 436mg | 88mg | 10% |
| Copper | 0.219mg | 0.146mg | 8% |
| Selenium | 6.2µg | 2.2µg | 7% |
| Vitamin E | 0.94mg | 0.09mg | 6% |
| Starch | 15.15g | 6% | |
| Vitamin B3 | 0.318mg | 0.94mg | 4% |
| Calcium | 46mg | 7mg | 4% |
| Choline | 35.3mg | 20.1mg | 3% |
| Vitamin B5 | 0.21mg | 0.359mg | 3% |
| Calories | 143kcal | 92kcal | 3% |
| Zinc | 0.98mg | 0.61mg | 3% |
| Manganese | 0.453mg | 0.403mg | 2% |
| Vitamin B2 | 0.062mg | 0.039mg | 2% |
| Carbs | 26.22g | 19.94g | 2% |
| Vitamin K | 3.5µg | 1.9µg | 1% |
| Vitamin C | 0.8mg | 0mg | 1% |
| Fats | 0.65g | 0.62g | 0% |
| Net carbs | 17.22g | 17.24g | N/A |
| Magnesium | 50mg | 51mg | 0% |
| Sugar | 0.34g | 0.9g | N/A |
| Sodium | 1mg | 4mg | 0% |
| Saturated fat | 0.136g | 0.134g | 0% |
| Monounsaturated fat | 0.133g | 0.188g | 0% |
| Polyunsaturated fat | 0.235g | 0.188g | 0% |
| Tryptophan | 0.108mg | 0.049mg | 0% |
| Threonine | 0.331mg | 0.129mg | 0% |
| Isoleucine | 0.426mg | 0.127mg | 0% |
| Leucine | 0.765mg | 0.212mg | 0% |
| Lysine | 0.63mg | 0.172mg | 0% |
| Methionine | 0.117mg | 0.044mg | 0% |
| Phenylalanine | 0.531mg | 0.133mg | 0% |
| Valine | 0.519mg | 0.173mg | 0% |
| Histidine | 0.247mg | 0.079mg | 0% |
| Fructose | 0g | 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
24%
8%
Minerals Daily Need Coverage Score
42%
24%
Comparison summary
Which food is lower in Sugar?
Pinto beans is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Pinto beans contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pinto beans is lower in glycemic index (difference - 12)
Which food is cheaper?
Pinto beans is cheaper (difference - $2.4)
Which food is richer in minerals?
Pinto beans is relatively richer in minerals
Which food is richer in vitamins?
Pinto beans is relatively richer in vitamins
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.002g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)