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Buckwheat vs. Soba — In-Depth Nutrition Comparison

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A recap on differences between buckwheat and soba

  • Soba has less copper, magnesium, and phosphorus.
  • Buckwheat covers your daily copper needs 15% more than soba.
  • Soba contains 6 times less magnesium than buckwheat. Buckwheat contains 51mg of magnesium, while soba contains 9mg.

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

Infographic

Buckwheat vs Soba 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +466.7%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +151.4%
Contains more IronIron +66.7%
Contains more CopperCopper +1725%
Contains more ZincZinc +408.3%
Contains more PhosphorusPhosphorus +180%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~0.374mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Soba
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +84.3%
Contains more Vitamin B5Vitamin B5 +52.8%
Contains more Vitamin B6Vitamin B6 +92.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +135%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more FatsFats +520%
Contains more ProteinProtein +49.7%
~equal in Carbs ~21.44g
~equal in Water ~73.01g
~equal in Other ~0.39g

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Soba
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 Buckwheat Soba DV% diff.
Copper 0.146mg 0.008mg 15%
Fiber 2.7g 11%
Magnesium 51mg 9mg 10%
Phosphorus 70mg 25mg 6%
Vitamin B1 0.04mg 0.094mg 5%
Zinc 0.61mg 0.12mg 4%
Iron 0.8mg 0.48mg 4%
Choline 20.1mg 4%
Selenium 2.2µg 4%
Vitamin B6 0.077mg 0.04mg 3%
Vitamin B3 0.94mg 0.51mg 3%
Protein 3.38g 5.06g 3%
Vitamin B5 0.359mg 0.235mg 2%
Vitamin K 1.9µg 2%
Sodium 4mg 60mg 2%
Folate 14µg 7µg 2%
Potassium 88mg 35mg 2%
Vitamin E 0.09mg 1%
Manganese 0.403mg 0.374mg 1%
Saturated fat 0.134g 0.019g 1%
Carbs 19.94g 21.44g 1%
Polyunsaturated fat 0.188g 0.031g 1%
Fats 0.62g 0.1g 1%
Vitamin B2 0.039mg 0.026mg 1%
Calories 92kcal 99kcal 0%
Net carbs 17.24g 21.44g N/A
Calcium 7mg 4mg 0%
Sugar 0.9g N/A
Monounsaturated fat 0.188g 0.026g 0%
Tryptophan 0.049mg 0.072mg 0%
Threonine 0.129mg 0.177mg 0%
Isoleucine 0.127mg 0.195mg 0%
Leucine 0.212mg 0.33mg 0%
Lysine 0.172mg 0.214mg 0%
Methionine 0.044mg 0.072mg 0%
Phenylalanine 0.133mg 0.217mg 0%
Valine 0.173mg 0.249mg 0%
Histidine 0.079mg 0.119mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

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

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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
8%
Buckwheat
5%
Soba
Minerals Daily Need Coverage Score
24%
Buckwheat
10%
Soba

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.