Buckwheat vs. Soybean — In-Depth Nutrition Comparison

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How are buckwheat and soybeans different?

Soybeans have more iron, copper, phosphorus, vitamin B2, manganese, vitamin K, fiber, potassium, vitamin B6, and folate than buckwheat.
Daily need coverage for iron for soybeans is 54% higher.
Soybeans have a lower glycemic index (14) than buckwheat (51).

Buckwheat groats, roasted, cooked and Soybeans, mature cooked, boiled, without salt are the varieties used in this article.

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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.

Buckwheat

Soybean

Contains more MagnesiumMagnesium	+68.6%
Contains more CalciumCalcium	+1357.1%
Contains more PotassiumPotassium	+485.2%
Contains more IronIron	+542.5%
Contains more CopperCopper	+178.8%
Contains more ZincZinc	+88.5%
Contains more PhosphorusPhosphorus	+250%
Contains less SodiumSodium	-75%
Contains more ManganeseManganese	+104.5%
Contains more SeleniumSelenium	+231.8%

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.

Buckwheat

Soybean

Contains more Vitamin B3Vitamin B3	+135.6%
Contains more Vitamin B5Vitamin B5	+100.6%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+288.9%
Contains more Vitamin B1Vitamin B1	+287.5%
Contains more Vitamin B2Vitamin B2	+630.8%
Contains more Vitamin B6Vitamin B6	+203.9%
Contains more Vitamin KVitamin K	+910.5%
Contains more FolateFolate	+285.7%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.8mg	5.14mg	54%
Polyunsaturated fat	0.188g	5.064g	33%
Protein	3.38g	18.21g	30%
Copper	0.146mg	0.407mg	29%
Phosphorus	70mg	245mg	25%
Vitamin B2	0.039mg	0.285mg	19%
Manganese	0.403mg	0.824mg	18%
Vitamin K	1.9µg	19.2µg	14%
Fats	0.62g	8.97g	13%
Potassium	88mg	515mg	13%
Fiber	2.7g	6g	13%
Vitamin B6	0.077mg	0.234mg	12%
Calcium	7mg	102mg	10%
Vitamin B1	0.04mg	0.155mg	10%
Folate	14µg	54µg	10%
Selenium	2.2µg	7.3µg	9%
Magnesium	51mg	86mg	8%
Zinc	0.61mg	1.15mg	5%
Choline	20.1mg	47.5mg	5%
Saturated fat	0.134g	1.297g	5%
Calories	92kcal	172kcal	4%
Carbs	19.94g	8.36g	4%
Vitamin B5	0.359mg	0.179mg	4%
Monounsaturated fat	0.188g	1.981g	4%
Vitamin B3	0.94mg	0.399mg	3%
Vitamin C	0mg	1.7mg	2%
Vitamin E	0.09mg	0.35mg	2%
Protein per 100 calories	3.7g	11g	N/A
Calories per 10 g protein	272kcal	94kcal	N/A
Weight per 100 calories	109g	58g	N/A
Unsaturated / Saturated Fat ratio	2.8	5.4	N/A
Net carbs	17.24g	2.36g	N/A
Sugar	0.9g	3g	N/A
Sodium	4mg	1mg	0%
Tryptophan	0.049mg	0.242mg	0%
Threonine	0.129mg	0.723mg	0%
Isoleucine	0.127mg	0.807mg	0%
Leucine	0.212mg	1.355mg	0%
Lysine	0.172mg	1.108mg	0%
Methionine	0.044mg	0.224mg	0%
Phenylalanine	0.133mg	0.869mg	0%
Valine	0.173mg	0.831mg	0%
Histidine	0.079mg	0.449mg	0%
Fructose	0.1g		0%