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Buckwheat vs Soybean - In-Depth Nutrition Comparison

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What are the main differences between Buckwheat and Soybean?

  • Buckwheat is richer in Vitamin B3, while Soybean is higher in Iron, Folate, Vitamin B1, Copper, Manganese, Phosphorus, Potassium, Vitamin B2, and Calcium.
  • Soybean's daily need coverage for Iron is 169% higher.
  • Soybean has 4 times less Vitamin B3 than Buckwheat. Buckwheat has 7.02mg of Vitamin B3, while Soybean has 1.623mg.

We used Buckwheat and Soybeans, mature seeds, raw types in this comparison.

Infographic

Buckwheat vs Soybean 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
Contains less Sodium -50%
Contains more Calcium +1438.9%
Contains more Iron +613.6%
Contains more Magnesium +21.2%
Contains more Phosphorus +102.9%
Contains more Potassium +290.7%
Contains more Zinc +103.8%
Contains more Copper +50.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains less Sodium -50%
Contains more Calcium +1438.9%
Contains more Iron +613.6%
Contains more Magnesium +21.2%
Contains more Phosphorus +102.9%
Contains more Potassium +290.7%
Contains more Zinc +103.8%
Contains more Copper +50.7%

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
:
Contains more Vitamin B3 +332.5%
Contains more Vitamin B5 +55.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +765.3%
Contains more Vitamin B2 +104.7%
Contains more Vitamin B6 +79.5%
Contains more Folate +1150%
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 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin B3 +332.5%
Contains more Vitamin B5 +55.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +765.3%
Contains more Vitamin B2 +104.7%
Contains more Vitamin B6 +79.5%
Contains more Folate +1150%

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 Soybean
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Soybean Opinion
Net carbs 61.5g 20.86g Buckwheat
Protein 13.25g 36.49g Soybean
Fats 3.4g 19.94g Soybean
Carbs 71.5g 30.16g Buckwheat
Calories 343kcal 446kcal Soybean
Starch g g
Fructose g g
Sugar g 7.33g Buckwheat
Fiber 10g 9.3g Buckwheat
Calcium 18mg 277mg Soybean
Iron 2.2mg 15.7mg Soybean
Magnesium 231mg 280mg Soybean
Phosphorus 347mg 704mg Soybean
Potassium 460mg 1797mg Soybean
Sodium 1mg 2mg Buckwheat
Zinc 2.4mg 4.89mg Soybean
Copper 1.1mg 1.658mg Soybean
Vitamin A 0IU 22IU Soybean
Vitamin E mg 0.85mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Soybean
Vitamin B1 0.101mg 0.874mg Soybean
Vitamin B2 0.425mg 0.87mg Soybean
Vitamin B3 7.02mg 1.623mg Buckwheat
Vitamin B5 1.233mg 0.793mg Buckwheat
Vitamin B6 0.21mg 0.377mg Soybean
Folate 30µg 375µg Soybean
Vitamin B12 0µg 0µg
Vitamin K µg 47µg Soybean
Tryptophan 0.192mg 0.591mg Soybean
Threonine 0.506mg 1.766mg Soybean
Isoleucine 0.498mg 1.971mg Soybean
Leucine 0.832mg 3.309mg Soybean
Lysine 0.672mg 2.706mg Soybean
Methionine 0.172mg 0.547mg Soybean
Phenylalanine 0.52mg 2.122mg Soybean
Valine 0.678mg 2.029mg Soybean
Histidine 0.309mg 1.097mg Soybean
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 2.884g Buckwheat
Monounsaturated Fat 1.04g 4.404g Soybean
Polyunsaturated fat 1.039g 11.255g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
85
Soybean
Mineral Summary Score
109
Buckwheat
252
Soybean

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
219%
Soybean
Carbohydrates
72%
Buckwheat
30%
Soybean
Fats
16%
Buckwheat
92%
Soybean

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 7.33g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 2.143g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.8)
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.