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Buckwheat vs Soba - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.722g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2.6)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 59mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Soba
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Buckwheat Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
22
Buckwheat
4
Soba
Mineral Summary Score
71
Buckwheat
5
Soba

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Soba
Contains more Iron +358.3%
Contains more Calcium +350%
Contains more Potassium +1214.3%
Contains more Magnesium +2466.7%
Contains more Copper +13650%
Contains more Zinc +1900%
Contains more Phosphorus +1288%
Contains less Sodium -98.3%
Contains more Iron +358.3%
Contains more Calcium +350%
Contains more Potassium +1214.3%
Contains more Magnesium +2466.7%
Contains more Copper +13650%
Contains more Zinc +1900%
Contains more Phosphorus +1288%
Contains less Sodium -98.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Soba
Contains more Vitamin B2 +1534.6%
Contains more Vitamin B3 +1276.5%
Contains more Vitamin B5 +424.7%
Contains more Vitamin B6 +425%
Equal in Vitamin B1 - 0.094
Contains more Vitamin B2 +1534.6%
Contains more Vitamin B3 +1276.5%
Contains more Vitamin B5 +424.7%
Contains more Vitamin B6 +425%
Equal in Vitamin B1 - 0.094

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
80%
Buckwheat
30%
Soba
Carbohydrates
72%
Buckwheat
21%
Soba
Fats
16%
Buckwheat
0%
Soba

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Buckwheat Soba Opinion
Calories 343 99 Buckwheat
Protein 13.25 5.06 Buckwheat
Fats 3.4 0.1 Buckwheat
Vitamin C 0 0
Carbs 71.5 21.44 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 0.48 Buckwheat
Calcium 18 4 Buckwheat
Potassium 460 35 Buckwheat
Magnesium 231 9 Buckwheat
Sugars
Fiber 10 Buckwheat
Copper 1.1 0.008 Buckwheat
Zinc 2.4 0.12 Buckwheat
Starch
Phosphorus 347 25 Buckwheat
Sodium 1 60 Buckwheat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.101 0.094 Buckwheat
Vitamin B2 0.425 0.026 Buckwheat
Vitamin B3 7.02 0.51 Buckwheat
Vitamin B5 1.233 0.235 Buckwheat
Vitamin B6 0.21 0.04 Buckwheat
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.741 0.019 Soba
Monounsaturated Fat 1.04 0.026 Buckwheat
Polyunsaturated fat 1.039 0.031 Buckwheat
Tryptophan 0.192 0.072 Buckwheat
Threonine 0.506 0.177 Buckwheat
Isoleucine 0.498 0.195 Buckwheat
Leucine 0.832 0.33 Buckwheat
Lysine 0.672 0.214 Buckwheat
Methionine 0.172 0.072 Buckwheat
Phenylalanine 0.52 0.217 Buckwheat
Valine 0.678 0.249 Buckwheat
Histidine 0.309 0.119 Buckwheat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.