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Buckwheat vs Soybean meal - In-Depth Nutrition Comparison

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What are the differences between Buckwheat and Soybean meal?

  • Buckwheat is higher in Vitamin B3, however Soybean meal is richer in Iron, Manganese, Copper, Folate, Potassium, Phosphorus, Vitamin B1, Vitamin B6, and Zinc.
  • Soybean meal's daily need coverage for Iron is 144% more.
  • Soybean meal contains 3 times less Vitamin B3 than Buckwheat. Buckwheat contains 7.02mg of Vitamin B3, while Soybean meal contains 2.587mg.

We used Buckwheat and Soy meal, defatted, raw types in this article.

Infographic

Buckwheat vs Soybean meal 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 -66.7%
Contains more Calcium +1255.6%
Contains more Iron +522.7%
Contains more Magnesium +32.5%
Contains more Phosphorus +102%
Contains more Potassium +441.3%
Contains more Zinc +110.8%
Contains more Copper +81.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 74% 514% 219% 301% 220% 1% 138% 667%
Contains less Sodium -66.7%
Contains more Calcium +1255.6%
Contains more Iron +522.7%
Contains more Magnesium +32.5%
Contains more Phosphorus +102%
Contains more Potassium +441.3%
Contains more Zinc +110.8%
Contains more Copper +81.8%

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 B2 +69.3%
Contains more Vitamin B3 +171.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +584.2%
Contains more Vitamin B5 +60.3%
Contains more Vitamin B6 +171%
Contains more Folate +910%
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 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
Contains more Vitamin B2 +69.3%
Contains more Vitamin B3 +171.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +584.2%
Contains more Vitamin B5 +60.3%
Contains more Vitamin B6 +171%
Contains more Folate +910%

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

All nutrients comparison - raw data values

Nutrient Buckwheat Soybean meal Opinion
Net carbs 61.5g 35.89g Buckwheat
Protein 13.25g 49.2g Soybean meal
Fats 3.4g 2.39g Buckwheat
Carbs 71.5g 35.89g Buckwheat
Calories 343kcal 337kcal Buckwheat
Starch g g
Fructose g g
Sugar g g
Fiber 10g g Buckwheat
Calcium 18mg 244mg Soybean meal
Iron 2.2mg 13.7mg Soybean meal
Magnesium 231mg 306mg Soybean meal
Phosphorus 347mg 701mg Soybean meal
Potassium 460mg 2490mg Soybean meal
Sodium 1mg 3mg Buckwheat
Zinc 2.4mg 5.06mg Soybean meal
Copper 1.1mg 2mg Soybean meal
Vitamin A 0IU 40IU Soybean meal
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.691mg Soybean meal
Vitamin B2 0.425mg 0.251mg Buckwheat
Vitamin B3 7.02mg 2.587mg Buckwheat
Vitamin B5 1.233mg 1.976mg Soybean meal
Vitamin B6 0.21mg 0.569mg Soybean meal
Folate 30µg 303µg Soybean meal
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.192mg 0.653mg Soybean meal
Threonine 0.506mg 1.952mg Soybean meal
Isoleucine 0.498mg 2.18mg Soybean meal
Leucine 0.832mg 3.66mg Soybean meal
Lysine 0.672mg 2.991mg Soybean meal
Methionine 0.172mg 0.606mg Soybean meal
Phenylalanine 0.52mg 2.346mg Soybean meal
Valine 0.678mg 2.243mg Soybean meal
Histidine 0.309mg 1.212mg Soybean meal
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.268g Soybean meal
Monounsaturated Fat 1.04g 0.409g Buckwheat
Polyunsaturated fat 1.039g 1.045g Soybean meal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Soybean meal
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
63
Soybean meal
Mineral Summary Score
109
Buckwheat
266
Soybean meal

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
295%
Soybean meal
Carbohydrates
72%
Buckwheat
36%
Soybean meal
Fats
16%
Buckwheat
11%
Soybean meal

Comparison summary

Which food is lower in Saturated Fat?
Soybean meal
Soybean meal is lower in Saturated Fat (difference - 0.473g)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $2.6)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 14)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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 meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.