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Soba vs. Buckwheat — In-Depth Nutrition Comparison

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A recap on differences between Soba and Buckwheat

  • Soba has less Copper, Magnesium, and Phosphorus.
  • Buckwheat covers your daily Copper needs 15% more than Soba.

Food varieties used in this article are Noodles, japanese, soba, cooked and Buckwheat groats, roasted, cooked.

Infographic

Soba 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.
Soba
0
:
Contains more Calcium +75%
Contains more Iron +66.7%
Contains more Magnesium +466.7%
Contains more Phosphorus +180%
Contains more Potassium +151.4%
Contains less Sodium -93.3%
Contains more Zinc +408.3%
Contains more Copper +1725%
Equal in Manganese - 0.403
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +75%
Contains more Iron +66.7%
Contains more Magnesium +466.7%
Contains more Phosphorus +180%
Contains more Potassium +151.4%
Contains less Sodium -93.3%
Contains more Zinc +408.3%
Contains more Copper +1725%
Equal in Manganese - 0.403

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.
Soba
1
:
Contains more Vitamin B1 +135%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +52.8%
Contains more Vitamin B6 +92.5%
Contains more Folate +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin B1 +135%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +52.8%
Contains more Vitamin B6 +92.5%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
2
:
Contains more Protein +49.7%
Contains more Fats +520%
Contains more Other +10.3%
Equal in Carbs - 19.94
Equal in Water - 75.63
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 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 Protein +49.7%
Contains more Fats +520%
Contains more Other +10.3%
Equal in Carbs - 19.94
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
1
:
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +623.1%
Contains more Polyunsaturated fat +506.5%
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +623.1%
Contains more Polyunsaturated fat +506.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soba Buckwheat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soba Buckwheat Opinion
Net carbs 21.44g 17.24g Soba
Protein 5.06g 3.38g Soba
Fats 0.1g 0.62g Buckwheat
Carbs 21.44g 19.94g Soba
Calories 99kcal 92kcal Soba
Fructose 0.1g Buckwheat
Sugar 0.9g Soba
Fiber 2.7g Buckwheat
Calcium 4mg 7mg Buckwheat
Iron 0.48mg 0.8mg Buckwheat
Magnesium 9mg 51mg Buckwheat
Phosphorus 25mg 70mg Buckwheat
Potassium 35mg 88mg Buckwheat
Sodium 60mg 4mg Buckwheat
Zinc 0.12mg 0.61mg Buckwheat
Copper 0.008mg 0.146mg Buckwheat
Manganese 0.374mg 0.403mg Buckwheat
Selenium 2.2µg Buckwheat
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.094mg 0.04mg Soba
Vitamin B2 0.026mg 0.039mg Buckwheat
Vitamin B3 0.51mg 0.94mg Buckwheat
Vitamin B5 0.235mg 0.359mg Buckwheat
Vitamin B6 0.04mg 0.077mg Buckwheat
Folate 7µg 14µg Buckwheat
Vitamin K 1.9µg Buckwheat
Tryptophan 0.072mg 0.049mg Soba
Threonine 0.177mg 0.129mg Soba
Isoleucine 0.195mg 0.127mg Soba
Leucine 0.33mg 0.212mg Soba
Lysine 0.214mg 0.172mg Soba
Methionine 0.072mg 0.044mg Soba
Phenylalanine 0.217mg 0.133mg Soba
Valine 0.249mg 0.173mg Soba
Histidine 0.119mg 0.079mg Soba
Saturated Fat 0.019g 0.134g Soba
Monounsaturated Fat 0.026g 0.188g Buckwheat
Polyunsaturated fat 0.031g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
6%
Soba
8%
Buckwheat
Minerals Daily Need Coverage Score
10%
Soba
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.115g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 5)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 56mg)
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)

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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.