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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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Soybean
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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%
Contains more CholineCholine +136.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Soybean 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%
Potassium 88mg 515mg 13%
Fiber 2.7g 6g 13%
Fats 0.62g 8.97g 13%
Vitamin B6 0.077mg 0.234mg 12%
Calcium 7mg 102mg 10%
Folate 14µg 54µg 10%
Vitamin B1 0.04mg 0.155mg 10%
Selenium 2.2µg 7.3µg 9%
Magnesium 51mg 86mg 8%
Saturated fat 0.134g 1.297g 5%
Zinc 0.61mg 1.15mg 5%
Choline 20.1mg 47.5mg 5%
Monounsaturated fat 0.188g 1.981g 4%
Calories 92kcal 172kcal 4%
Vitamin B5 0.359mg 0.179mg 4%
Carbs 19.94g 8.36g 4%
Vitamin B3 0.94mg 0.399mg 3%
Vitamin E 0.09mg 0.35mg 2%
Vitamin C 0mg 1.7mg 2%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more CarbsCarbs +138.5%
Contains more WaterWater +20.9%
Contains more ProteinProtein +438.8%
Contains more FatsFats +1346.8%
Contains more OtherOther +344.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -89.7%
Contains more Mono. FatMonounsaturated fat +953.7%
Contains more Poly. FatPolyunsaturated fat +2593.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.