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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Soba
Contains more Calcium +350%
Contains more Iron +358.3%
Contains more Magnesium +2466.7%
Contains more Phosphorus +1288%
Contains more Potassium +1214.3%
Contains less Sodium -98.3%
Contains more Zinc +1900%
Contains more Copper +13650%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +350%
Contains more Iron +358.3%
Contains more Magnesium +2466.7%
Contains more Phosphorus +1288%
Contains more Potassium +1214.3%
Contains less Sodium -98.3%
Contains more Zinc +1900%
Contains more Copper +13650%

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 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% 26% 99% 132% 74% 49% 23% 0% 0%
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 +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

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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Soba Opinion
Net carbs 61.5g 21.44g Buckwheat
Protein 13.25g 5.06g Buckwheat
Fats 3.4g 0.1g Buckwheat
Carbs 71.5g 21.44g Buckwheat
Calories 343kcal 99kcal Buckwheat
Starch g g
Fructose g g
Sugar g g
Fiber 10g g Buckwheat
Calcium 18mg 4mg Buckwheat
Iron 2.2mg 0.48mg Buckwheat
Magnesium 231mg 9mg Buckwheat
Phosphorus 347mg 25mg Buckwheat
Potassium 460mg 35mg Buckwheat
Sodium 1mg 60mg Buckwheat
Zinc 2.4mg 0.12mg Buckwheat
Copper 1.1mg 0.008mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.094mg Buckwheat
Vitamin B2 0.425mg 0.026mg Buckwheat
Vitamin B3 7.02mg 0.51mg Buckwheat
Vitamin B5 1.233mg 0.235mg Buckwheat
Vitamin B6 0.21mg 0.04mg Buckwheat
Folate 30µg 7µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.192mg 0.072mg Buckwheat
Threonine 0.506mg 0.177mg Buckwheat
Isoleucine 0.498mg 0.195mg Buckwheat
Leucine 0.832mg 0.33mg Buckwheat
Lysine 0.672mg 0.214mg Buckwheat
Methionine 0.172mg 0.072mg Buckwheat
Phenylalanine 0.52mg 0.217mg Buckwheat
Valine 0.678mg 0.249mg Buckwheat
Histidine 0.309mg 0.119mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.741g 0.019g Soba
Monounsaturated Fat 1.04g 0.026g Buckwheat
Polyunsaturated fat 1.039g 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

People also compare

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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.