Compare Black Beans Nutrition Facts: Health Benefits & Profile vs Buckwheat: Nutrition Facts, Benefits, and Healthy Uses

Black Beans Nutrition Facts: Health Benefits & Profile

Legumes

Buckwheat: Nutrition Facts, Benefits, and Healthy Uses

Grains

Nutrient

Food A

Food B

Protein

6.2 G

✓13.2 G

Total Fat

0.8 G

✓3.4 G

Carbs

16.2 G

✓71.5 G

Calories

92 KCAL

✓343 KCAL

Total Sugars

0 G

Fiber

4.6 G

✓10 G

Calcium

✓31 MG

18 MG

Iron

1.5 MG

✓2.2 MG

Potassium

277 MG

✓460 MG

Sodium

✓269 MG

1 MG

Vitamin D (D2 + D3), International Units

0 IU

Cholesterol

0 MG

Fatty acids, total trans

0 G

Saturated Fat

0.4 G

✓0.7 G

Folic acid

0 UG

SFA 4:0

0 G

SFA 6:0

0 G

PUFA 20:4

0 G

PUFA 18:4

0 G

MUFA 20:1

0 G

PUFA 22:6 n-3 (DHA)

0 G

PUFA 20:5 n-3 (EPA)

0 G

PUFA 22:5 n-3 (DPA)

0 G

Alcohol, ethyl

0 G

Folate, DFE

0 UG

✓30 UG

Retinol

0 UG

Vitamin A

0 UG

Vitamin B-12, added

0 UG

Water

0 G

✓9.8 G

Zinc

0 MG

✓2.4 MG

Isoleucine

0 G

✓0.5 G

Leucine

0 G

✓0.8 G

Lysine

0 G

✓0.7 G

Cystine

0 G

✓0.2 G

Valine

0 G

✓0.7 G

Arginine

0 G

✓1 G

Histidine

0 G

✓0.3 G

Aspartic acid

0 G

✓1.1 G

Serine

0 G

✓0.7 G

Niacin

0 MG

✓7 MG

Pantothenic acid

0 MG

✓1.2 MG

Vitamin B6

0 MG

✓0.2 MG

MUFA 22:1

0 G

✓0 G

Monounsaturated Fat

0 G

✓1 G

SFA 10:0

0 G

✓0 G

SFA 16:0

0 G

✓0.5 G

SFA 18:0

0 G

✓0 G

MUFA 18:1

0 G

✓1 G

PUFA 18:2

0 G

✓1 G

PUFA 18:3

0 G

✓0.1 G

Polyunsaturated Fat

0 G

✓1 G

Magnesium

0 MG

✓231 MG

Phosphorus

0 MG

✓347 MG

Copper, Cu

0 MG

✓1.1 MG

Manganese, Mn

0 MG

✓1.3 MG

Vitamin A, IU

0 IU

Ash

0 G

✓2.1 G

SFA 8:0

0 G

✓0 G

SFA 12:0

0 G

✓0 G

SFA 14:0

0 G

✓0 G

MUFA 16:1

0 G

✓0 G

Vitamin C

0 MG

Thiamin

0 MG

✓0.1 MG

Riboflavin

0 MG

✓0.4 MG

Folate

0 UG

✓30 UG

Vitamin B12

0 UG

Folate, food

0 UG

✓30 UG

Tryptophan

0 G

✓0.2 G

Threonine

0 G

✓0.5 G

Methionine

0 G

✓0.2 G

Phenylalanine

0 G

✓0.5 G

Tyrosine

0 G

✓0.2 G

Alanine

0 G

✓0.7 G

Glutamic acid

0 G

✓2.1 G

Glycine

0 G

✓1 G

Proline

0 G

✓0.5 G

Vitamin D (D2 + D3)

0 UG

Selenium, Se

0 UG

✓8.3 UG

Visual Comparison

Protein6.2 G vs 13.2 G

Black Beans Nutrition Facts: Health Benefits & ProfileBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Calories92 vs 343

Black Beans Nutrition Facts: Health Benefits & ProfileBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Total Fat0.8 vs 3.4

Black Beans Nutrition Facts: Health Benefits & ProfileBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Calcium31 vs 18

Black Beans Nutrition Facts: Health Benefits & ProfileBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Comparison Verdict

If your goal is weight management or blood sugar control, black beans are the better choice because their lower caloric density and high fiber content help keep you feeling full for fewer calories. However, if you are looking to fuel intense workouts or increase your overall protein intake, buckwheat is the superior option as it provides a denser source of energy and essential amino acids to support muscle recovery.