Buckwheat vs. Soy milk — In-Depth Nutrition Comparison
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Significant differences between buckwheat and soy milk
- Buckwheat is richer in fiber, manganese, and magnesium, while soy milk is higher in polyunsaturated fat.
- Buckwheat has 5 times more zinc than soy milk. Buckwheat has 0.61mg of zinc, while soy milk has 0.12mg.
- Buckwheat is lower in sugar.
- Buckwheat has a higher glycemic index (51) than soy milk (37).
Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Soymilk, original, and vanilla, unfortified.
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.
| Contains more MagnesiumMagnesium | +104% |
| Contains more IronIron | +25% |
| Contains more CopperCopper | +14.1% |
| Contains more ZincZinc | +408.3% |
| Contains more PhosphorusPhosphorus | +34.6% |
| Contains less SodiumSodium | -92.2% |
| Contains more ManganeseManganese | +80.7% |
| Contains more CalciumCalcium | +257.1% |
| Contains more PotassiumPotassium | +34.1% |
| Contains more SeleniumSelenium | +118.2% |
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 B3Vitamin B3 | +83.2% |
| Contains more Vitamin EVitamin E | +22.2% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B2Vitamin B2 | +76.9% |
| Contains more Vitamin KVitamin K | +57.9% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +17.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 2.7g | 0.6g | 8% |
| Manganese | 0.403mg | 0.223mg | 8% |
| Magnesium | 51mg | 25mg | 6% |
| Polyunsaturated fat | 0.188g | 0.961g | 5% |
| Carbs | 19.94g | 6.28g | 5% |
| Selenium | 2.2µg | 4.8µg | 5% |
| Zinc | 0.61mg | 0.12mg | 4% |
| Vitamin B3 | 0.94mg | 0.513mg | 3% |
| Phosphorus | 70mg | 52mg | 3% |
| Calories | 92kcal | 54kcal | 2% |
| Vitamin B1 | 0.04mg | 0.06mg | 2% |
| Sodium | 4mg | 51mg | 2% |
| Vitamin B2 | 0.039mg | 0.069mg | 2% |
| Copper | 0.146mg | 0.128mg | 2% |
| Fats | 0.62g | 1.75g | 2% |
| Iron | 0.8mg | 0.64mg | 2% |
| Calcium | 7mg | 25mg | 2% |
| Potassium | 88mg | 118mg | 1% |
| Vitamin K | 1.9µg | 3µg | 1% |
| Folate | 14µg | 18µg | 1% |
| Choline | 20.1mg | 23.6mg | 1% |
| Monounsaturated fat | 0.188g | 0.401g | 1% |
| Protein | 3.38g | 3.27g | 0% |
| Net carbs | 17.24g | 5.68g | N/A |
| Sugar | 0.9g | 3.99g | N/A |
| Vitamin E | 0.09mg | 0.11mg | 0% |
| Vitamin B5 | 0.359mg | 0.373mg | 0% |
| Vitamin B6 | 0.077mg | 0.077mg | 0% |
| Saturated fat | 0.134g | 0.205g | 0% |
| Tryptophan | 0.049mg | 0.038mg | 0% |
| Threonine | 0.129mg | 0.108mg | 0% |
| Isoleucine | 0.127mg | 0.114mg | 0% |
| Leucine | 0.212mg | 0.186mg | 0% |
| Lysine | 0.172mg | 0.131mg | 0% |
| Methionine | 0.044mg | 0.027mg | 0% |
| Phenylalanine | 0.133mg | 0.113mg | 0% |
| Valine | 0.173mg | 0.117mg | 0% |
| Histidine | 0.079mg | 0.061mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +217.5% |
| Contains more FatsFats | +182.3% |
| Contains more WaterWater | +16.4% |
| Contains more OtherOther | +51.2% |
~equal in
Protein
~3.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -34.6% |
| Contains more Mono. FatMonounsaturated fat | +113.3% |
| Contains more Poly. FatPolyunsaturated fat | +411.2% |
