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Buckwheat vs Soba - In-Depth Nutrition Comparison

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Summary of differences between Buckwheat and Soba

  • Soba has less Copper, Magnesium, Phosphorus, Vitamin B3, Manganese, Vitamin B2, Iron, Zinc, Vitamin B5, and Vitamin B6 than Buckwheat.
  • Buckwheat covers your daily need of Copper 121% more than Soba.
  • Buckwheat has 26 times more Magnesium than Soba. While Buckwheat has 231mg of Magnesium, Soba has only 9mg.

These are the specific foods used in this comparison Buckwheat and Noodles, japanese, soba, cooked.

Infographic

Buckwheat vs Soba 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" 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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 2% 4% 7% 3% 4% 11% 8%
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%
Contains more Folate +328.6%
Equal in Vitamin B1 - 0.094
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 24% 6% 10% 15% 10% 0% 0% 6%
Contains more Vitamin B2 +1534.6%
Contains more Vitamin B3 +1276.5%
Contains more Vitamin B5 +424.7%
Contains more Vitamin B6 +425%
Contains more Folate +328.6%
Equal in Vitamin B1 - 0.094

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
6
Soba
Mineral Summary Score
109
Buckwheat
7
Soba

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 food.
Protein
80%
Buckwheat
30%
Soba
Carbohydrates
72%
Buckwheat
21%
Soba
Fats
16%
Buckwheat
0%
Soba

Comparison summary table

Pay attention to 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 glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

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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Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.722g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 8)
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 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 Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

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
Sugar
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
Folate 30 7 Buckwheat
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
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.