Buckwheat vs. Soy sauce — In-Depth Nutrition Comparison
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Summary of differences between buckwheat and soy sauce
- Buckwheat has more copper and fiber, while soy sauce has more manganese, phosphorus, potassium, vitamin B2, iron, vitamin B3, and magnesium.
- Soy sauce covers your daily need for sodium, 239% more than buckwheat.
- Buckwheat contains 3 times more copper than soy sauce. While buckwheat contains 0.146mg of copper, soy sauce contains only 0.043mg.
- The amount of sodium in buckwheat is lower.
- Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of buckwheat is 51.
These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Soy sauce made from soy and wheat (shoyu).
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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 CopperCopper | +239.5% |
| Contains less SodiumSodium | -99.9% |
| Contains more SeleniumSelenium | +340% |
| Contains more MagnesiumMagnesium | +45.1% |
| Contains more CalciumCalcium | +371.4% |
| Contains more PotassiumPotassium | +394.3% |
| Contains more IronIron | +81.3% |
| Contains more ZincZinc | +42.6% |
| Contains more PhosphorusPhosphorus | +137.1% |
| Contains more ManganeseManganese | +152.6% |
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 B1Vitamin B1 | +21.2% |
| Contains more Vitamin B5Vitamin B5 | +20.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B2Vitamin B2 | +323.1% |
| Contains more Vitamin B3Vitamin B3 | +133.6% |
| Contains more Vitamin B6Vitamin B6 | +92.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +304.5% |
| Contains more ProteinProtein | +140.8% |
| Contains more OtherOther | +3437.2% |
~equal in
Fats
~0.57g
~equal in
Water
~71.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +113.6% |
| Contains less Sat. FatSaturated fat | -45.5% |
| Contains more Poly. FatPolyunsaturated fat | +39.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +300% |
| Contains more FructoseFructose | +∞% |
| Contains more GlucoseGlucose | +50% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 4mg | 5493mg | 239% |
| Manganese | 0.403mg | 1.018mg | 27% |
| Phosphorus | 70mg | 166mg | 14% |
| Copper | 0.146mg | 0.043mg | 11% |
| Vitamin B2 | 0.039mg | 0.165mg | 10% |
| Potassium | 88mg | 435mg | 10% |
| Protein | 3.38g | 8.14g | 10% |
| Iron | 0.8mg | 1.45mg | 8% |
| Vitamin B3 | 0.94mg | 2.196mg | 8% |
| Fiber | 2.7g | 0.8g | 8% |
| Vitamin B6 | 0.077mg | 0.148mg | 5% |
| Carbs | 19.94g | 4.93g | 5% |
| Magnesium | 51mg | 74mg | 5% |
| Calcium | 7mg | 33mg | 3% |
| Selenium | 2.2µg | 0.5µg | 3% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Calories | 92kcal | 53kcal | 2% |
| Zinc | 0.61mg | 0.87mg | 2% |
| Vitamin E | 0.09mg | 0mg | 1% |
| Vitamin B1 | 0.04mg | 0.033mg | 1% |
| Polyunsaturated fat | 0.188g | 0.263g | 1% |
| Vitamin B5 | 0.359mg | 0.297mg | 1% |
| Fats | 0.62g | 0.57g | 0% |
| Net carbs | 17.24g | 4.13g | N/A |
| Sugar | 0.9g | 0.4g | N/A |
| Folate | 14µg | 14µg | 0% |
| Choline | 20.1mg | 18.3mg | 0% |
| Saturated fat | 0.134g | 0.073g | 0% |
| Monounsaturated fat | 0.188g | 0.088g | 0% |
| Tryptophan | 0.049mg | 0.096mg | 0% |
| Threonine | 0.129mg | 0.271mg | 0% |
| Isoleucine | 0.127mg | 0.318mg | 0% |
| Leucine | 0.212mg | 0.537mg | 0% |
| Lysine | 0.172mg | 0.381mg | 0% |
| Methionine | 0.044mg | 0.097mg | 0% |
| Phenylalanine | 0.133mg | 0.353mg | 0% |
| Valine | 0.173mg | 0.332mg | 0% |
| Histidine | 0.079mg | 0.174mg | 0% |
| Fructose | 0.1g | 0g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
24%
112%
Comparison summary
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 0.061g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 5489mg)
Which food is cheaper?
Buckwheat is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.