Buckwheat groats vs Black Beans: Which Is Better?

Although buckwheat groats and black beans belong to different food groups, while buckwheat groats belong is a grain, and black beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares buckwheat groats and black beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how buckwheat groats and black beans compare specifically.

Buckwheat groats

Buckwheat groats (Fagopyrum esculentum) are the hulled seeds of the buckwheat plant, which is not related to wheat, despite its name. They are triangular in shape and have a nutty, earthy flavor.

Buckwheat groats are a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. They are also a good source of protein and antioxidants, making them a valuable food for vegetarians and vegans.

Buckwheat groats can be used as a side dish added to soups and stews or ground into flour and used in baking. They are also gluten-free and easy to digest, making them a great option for people with gluten sensitivities or celiac disease.

Buckwheat groats are considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet. They are also a sustainable crop, as they can be grown in poor soil conditions and are resistant to pests and diseases.

Buckwheat groats is an excellent source of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.

Black Beans

Black beans (Phaseolus vulgaris) are a type of legume that are native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and rich, nutty flavor.

Black beans are also a good source of antioxidants. They have been shown to have a number of potential health benefits, including reducing the risk of certain types of cancer and helping to lower cholesterol levels.

They are easy to incorporate into a wide range of recipes and can be enjoyed in dishes such as black bean soup, burritos, and salads.

Black Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Buckwheat groats vs Black Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing buckwheat groats vs black beans.

This comparison will start by comparing the caloric value of buckwheat groats and black beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Buckwheat groats vs Black Beans Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing black beans vs buckwheat groats for weight loss, black beans are slightly lower in calories, with 341 calories per 100 grams, compared to 346 calories per 100 grams of buckwheat groats.

However, both buckwheat groats and black beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Buckwheat groats vs Black Beans Protein

Legumes and most legume products, including buckwheat groats and black beans, are important sources of plant-based protein.

Black Beans offer around 46% more protein than buckwheat groats.

Black Beans have 21.6 grams of protein per 100 grams, while buckwheat groats has 11.7 grams of protein per 100 grams.

Buckwheat groats vs Black Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in buckwheat groats and black beans.

The total amount of carbohydrates is around 17% higher in buckwheat groats than in black beans. It have 75 grams per 100 grams, compared to 62.4 grams in black beans.

There’s less sugar in buckwheat groats than in black beans, 17% precisely.

One handful of buckwheat groats (28 grams) contains 0.5 grams of sugar, while the same amount of black beans contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in buckwheat groats and black beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, black beans are a better source of fiber than buckwheat groats which offer 2.9 grams per portion.

Buckwheat groats vs Black Beans Fats

Like most other grains and legumes, with the exception of lupins and peanuts, buckwheat groats and black beans are low in fat.

Fats in buckwheat groats and black beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in buckwheat groats and black beans:

• Buckwheat groats: 2.7 grams per 100 grams
• Black Beans: 1.4 per 100 grams

Speaking of saturated fats, black beans are 33% lower in saturated fats.

Black Beans and buckwheat groats contain 0.4 grams and 0.6 grams of saturated fat per 100 grams, respectively.

Buckwheat groats vs Black Beans Vitamins Content

This section will discuss the vitamin content of buckwheat groats and black beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Buckwheat groats has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B9 (Folate), and vitamin K.

However, black beans have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

Buckwheat groats and black beans contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins buckwheat groats and black beans contain side by side, so you can easily compare them.

Buckwheat groats vs Black Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the buckwheat groats and black beans comparison focuses on their mineral content.

Buckwheat groats is a better source of calcium, copper, iron, phosphorus, potassium, and zinc than black beans.

On the other hand, black beans are a higher amount of magnesium, manganese, selenium, and sodium.

Buckwheat groats and black beans contain the same amount of fluoride.

Check out the table below to learn how buckwheat groats and black beans compare when it comes to mineral content.

The Final Word

Buckwheat groats and black beans are highly nutritious and a great addition to a plant-based diet.

Both buckwheat groats and black beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.