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Soybean vs. Buckwheat — In-Depth Nutrition Comparison

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How are Soybean and Buckwheat different?

  • Soybean has more Iron, Copper, Phosphorus, Vitamin B2, Manganese, Vitamin K, Fiber, Potassium, Vitamin B6, and Folate than Buckwheat.
  • Daily need coverage for Iron from Soybean is 54% higher.
  • Soybean contains 10 times more Vitamin K than Buckwheat. While Soybean contains 19.2µg of Vitamin K, Buckwheat contains only 1.9µg.

Soybeans, mature cooked, boiled, without salt and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Soybean vs Buckwheat infographic
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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.
Contains more Calcium +1357.1%
Contains more Iron +542.5%
Contains more Magnesium +68.6%
Contains more Phosphorus +250%
Contains more Potassium +485.2%
Contains less Sodium -75%
Contains more Zinc +88.5%
Contains more Copper +178.8%
Contains more Manganese +104.5%
Contains more Selenium +231.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +1357.1%
Contains more Iron +542.5%
Contains more Magnesium +68.6%
Contains more Phosphorus +250%
Contains more Potassium +485.2%
Contains less Sodium -75%
Contains more Zinc +88.5%
Contains more Copper +178.8%
Contains more Manganese +104.5%
Contains more Selenium +231.8%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +288.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +287.5%
Contains more Vitamin B2 +630.8%
Contains more Vitamin B6 +203.9%
Contains more Folate +285.7%
Contains more Vitamin K +910.5%
Contains more Vitamin B3 +135.6%
Contains more Vitamin B5 +100.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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 A +∞%
Contains more Vitamin E +288.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +287.5%
Contains more Vitamin B2 +630.8%
Contains more Vitamin B6 +203.9%
Contains more Folate +285.7%
Contains more Vitamin K +910.5%
Contains more Vitamin B3 +135.6%
Contains more Vitamin B5 +100.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +438.8%
Contains more Fats +1346.8%
Contains more Other +344.2%
Contains more Carbs +138.5%
Contains more Water +20.9%
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 +438.8%
Contains more Fats +1346.8%
Contains more Other +344.2%
Contains more Carbs +138.5%
Contains more Water +20.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +953.7%
Contains more Polyunsaturated fat +2593.6%
Contains less Saturated Fat -89.7%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +953.7%
Contains more Polyunsaturated fat +2593.6%
Contains less Saturated Fat -89.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Buckwheat Opinion
Net carbs 2.36g 17.24g Buckwheat
Protein 18.21g 3.38g Soybean
Fats 8.97g 0.62g Soybean
Carbs 8.36g 19.94g Buckwheat
Calories 172kcal 92kcal Soybean
Fructose 0.1g Buckwheat
Sugar 3g 0.9g Buckwheat
Fiber 6g 2.7g Soybean
Calcium 102mg 7mg Soybean
Iron 5.14mg 0.8mg Soybean
Magnesium 86mg 51mg Soybean
Phosphorus 245mg 70mg Soybean
Potassium 515mg 88mg Soybean
Sodium 1mg 4mg Soybean
Zinc 1.15mg 0.61mg Soybean
Copper 0.407mg 0.146mg Soybean
Manganese 0.824mg 0.403mg Soybean
Selenium 7.3µg 2.2µg Soybean
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg 0.09mg Soybean
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.04mg Soybean
Vitamin B2 0.285mg 0.039mg Soybean
Vitamin B3 0.399mg 0.94mg Buckwheat
Vitamin B5 0.179mg 0.359mg Buckwheat
Vitamin B6 0.234mg 0.077mg Soybean
Folate 54µg 14µg Soybean
Vitamin K 19.2µg 1.9µg Soybean
Tryptophan 0.242mg 0.049mg Soybean
Threonine 0.723mg 0.129mg Soybean
Isoleucine 0.807mg 0.127mg Soybean
Leucine 1.355mg 0.212mg Soybean
Lysine 1.108mg 0.172mg Soybean
Methionine 0.224mg 0.044mg Soybean
Phenylalanine 0.869mg 0.133mg Soybean
Valine 0.831mg 0.173mg Soybean
Histidine 0.449mg 0.079mg Soybean
Saturated Fat 1.297g 0.134g Buckwheat
Monounsaturated Fat 1.981g 0.188g Soybean
Polyunsaturated fat 5.064g 0.188g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean 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
23%
Soybean
8%
Buckwheat
Minerals Daily Need Coverage Score
75%
Soybean
24%
Buckwheat

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.1g)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.163g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1)
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.