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  6. Buckwheat vs. Soba

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.
Buckwheat
Buckwheat
10
:
0
Soba
Soba
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 - 0.374
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 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 - 0.374

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.
Buckwheat
Buckwheat
7
:
1
Soba
Soba
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%
Contains more Vitamin B1 +135%
Buckwheat
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%
Soba
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%
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%
Contains more Vitamin B1 +135%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Soba
Soba
Contains more Fats +520%
Contains more Other +10.3%
Contains more Protein +49.7%
Equal in Carbs - 21.44
Equal in Water - 73.01
Equal in Other - 0.39
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Soba
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 Fats +520%
Contains more Other +10.3%
Contains more Protein +49.7%
Equal in Carbs - 21.44
Equal in Water - 73.01
Equal in Other - 0.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +623.1%
Contains more Polyunsaturated fat +506.5%
Contains less Saturated Fat -85.8%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +623.1%
Contains more Polyunsaturated fat +506.5%
Contains less Saturated 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 Opinion
Net carbs 17.24g 21.44g Soba
Protein 3.38g 5.06g Soba
Fats 0.62g 0.1g Buckwheat
Carbs 19.94g 21.44g Soba
Calories 92kcal 99kcal Soba
Fructose 0.1g Buckwheat
Sugar 0.9g Soba
Fiber 2.7g Buckwheat
Calcium 7mg 4mg Buckwheat
Iron 0.8mg 0.48mg Buckwheat
Magnesium 51mg 9mg Buckwheat
Phosphorus 70mg 25mg Buckwheat
Potassium 88mg 35mg Buckwheat
Sodium 4mg 60mg Buckwheat
Zinc 0.61mg 0.12mg Buckwheat
Copper 0.146mg 0.008mg Buckwheat
Manganese 0.403mg 0.374mg Buckwheat
Selenium 2.2µg Buckwheat
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.04mg 0.094mg Soba
Vitamin B2 0.039mg 0.026mg Buckwheat
Vitamin B3 0.94mg 0.51mg Buckwheat
Vitamin B5 0.359mg 0.235mg Buckwheat
Vitamin B6 0.077mg 0.04mg Buckwheat
Folate 14µg 7µg Buckwheat
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg 0.072mg Soba
Threonine 0.129mg 0.177mg Soba
Isoleucine 0.127mg 0.195mg Soba
Leucine 0.212mg 0.33mg Soba
Lysine 0.172mg 0.214mg Soba
Methionine 0.044mg 0.072mg Soba
Phenylalanine 0.133mg 0.217mg Soba
Valine 0.173mg 0.249mg Soba
Histidine 0.079mg 0.119mg Soba
Saturated Fat 0.134g 0.019g Soba
Monounsaturated Fat 0.188g 0.026g Buckwheat
Polyunsaturated fat 0.188g 0.031g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Soba
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
8%
Buckwheat
6%
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.