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% |
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% |
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
