Buckwheat vs. Soba — In-Depth Nutrition Comparison
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A recap on the 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
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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 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 | +∞% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +623.1% |
| Contains more Poly. FatPolyunsaturated fat | +506.5% |
| Contains less Sat. FatSaturated fat | -85.8% |
