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  6. Yardlong beans vs. Buckwheat

Yardlong beans vs. Buckwheat — In-Depth Nutrition Comparison

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Significant differences between yardlong beans and buckwheat

  • Yardlong beans is richer in vitamin C, vitamin A, folate, and potassium, while buckwheat is higher in copper, manganese, and vitamin B5.
  • Yardlong beans covers your daily vitamin C needs 18% more than buckwheat.
  • Yardlong beans has a higher glycemic index (86) than buckwheat (51).

Specific food types used in this comparison are Yardlong bean, cooked, boiled, drained, without salt and Buckwheat groats, roasted, cooked.

Infographic

Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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 +528.6%
Contains more PotassiumPotassium +229.5%
Contains more IronIron +22.5%
Contains more MagnesiumMagnesium +21.4%
Contains more CopperCopper +210.6%
Contains more ZincZinc +69.4%
Contains more PhosphorusPhosphorus +22.8%
Contains more ManganeseManganese +100.5%
Contains more SeleniumSelenium +46.7%
~equal in Sodium ~4mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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 +112.5%
Contains more Vitamin B2Vitamin B2 +153.8%
Contains more FolateFolate +221.4%
Contains more Vitamin B3Vitamin B3 +49.2%
Contains more Vitamin B5Vitamin B5 +603.9%
Contains more Vitamin B6Vitamin B6 +220.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Buckwheat DV% diff.
Vitamin C 16.2mg 0mg 18%
Copper 0.047mg 0.146mg 11%
Fiber 2.7g 11%
Manganese 0.201mg 0.403mg 9%
Folate 45µg 14µg 8%
Potassium 290mg 88mg 6%
Vitamin B5 0.051mg 0.359mg 6%
Vitamin B2 0.099mg 0.039mg 5%
Vitamin B1 0.085mg 0.04mg 4%
Vitamin B6 0.024mg 0.077mg 4%
Calcium 44mg 7mg 4%
Carbs 9.18g 19.94g 4%
Choline 20.1mg 4%
Vitamin A 23µg 0µg 3%
Vitamin K 1.9µg 2%
Vitamin B3 0.63mg 0.94mg 2%
Protein 2.53g 3.38g 2%
Calories 47kcal 92kcal 2%
Phosphorus 57mg 70mg 2%
Zinc 0.36mg 0.61mg 2%
Iron 0.98mg 0.8mg 2%
Magnesium 42mg 51mg 2%
Vitamin E 0.09mg 1%
Polyunsaturated fat 0.042g 0.188g 1%
Fats 0.1g 0.62g 1%
Selenium 1.5µg 2.2µg 1%
Net carbs 9.18g 17.24g N/A
Sugar 0.9g N/A
Sodium 4mg 4mg 0%
Saturated fat 0.026g 0.134g 0%
Monounsaturated fat 0.009g 0.188g 0%
Tryptophan 0.029mg 0.049mg 0%
Threonine 0.094mg 0.129mg 0%
Isoleucine 0.135mg 0.127mg 0%
Leucine 0.18mg 0.212mg 0%
Lysine 0.166mg 0.172mg 0%
Methionine 0.036mg 0.044mg 0%
Phenylalanine 0.139mg 0.133mg 0%
Valine 0.146mg 0.173mg 0%
Histidine 0.082mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 WaterWater +15.7%
Contains more OtherOther +67.4%
Contains more ProteinProtein +33.6%
Contains more FatsFats +520%
Contains more CarbsCarbs +117.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 -80.6%
Contains more Mono. FatMonounsaturated fat +1988.9%
Contains more Poly. FatPolyunsaturated fat +347.6%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.