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  6. Buckwheat vs. Soy milk

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.

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Soymilk, original and vanilla, unfortified.

Infographic

Buckwheat vs Soy milk infographic
Infographic link

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
Buckwheat
7
:
3
Soy milk
Soy milk
Contains more Iron +25%
Contains more Magnesium +104%
Contains more Phosphorus +34.6%
Contains less Sodium -92.2%
Contains more Zinc +408.3%
Contains more Copper +14.1%
Contains more Manganese +80.7%
Contains more Calcium +257.1%
Contains more Potassium +34.1%
Contains more Selenium +118.2%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Iron +25%
Contains more Magnesium +104%
Contains more Phosphorus +34.6%
Contains less Sodium -92.2%
Contains more Zinc +408.3%
Contains more Copper +14.1%
Contains more Manganese +80.7%
Contains more Calcium +257.1%
Contains more Potassium +34.1%
Contains more Selenium +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.
Buckwheat
Buckwheat
1
:
7
Soy milk
Soy milk
Contains more Vitamin B3 +83.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +22.2%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +76.9%
Contains more Folate +28.6%
Contains more Vitamin K +57.9%
Equal in Vitamin B5 - 0.373
Equal in Vitamin B6 - 0.077
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin B3 +83.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +22.2%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +76.9%
Contains more Folate +28.6%
Contains more Vitamin K +57.9%
Equal in Vitamin B5 - 0.373
Equal in Vitamin B6 - 0.077

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Soy milk
Soy milk
Contains more Carbs +217.5%
Contains more Fats +182.3%
Contains more Water +16.4%
Contains more Other +51.2%
Equal in Protein - 3.27
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Carbs +217.5%
Contains more Fats +182.3%
Contains more Water +16.4%
Contains more Other +51.2%
Equal in Protein - 3.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Soy milk
Soy milk
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +113.3%
Contains more Polyunsaturated fat +411.2%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +113.3%
Contains more Polyunsaturated fat +411.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Soy milk
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Soy milk Opinion
Net carbs 17.24g 5.68g Buckwheat
Protein 3.38g 3.27g Buckwheat
Fats 0.62g 1.75g Soy milk
Carbs 19.94g 6.28g Buckwheat
Calories 92kcal 54kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g 3.99g Buckwheat
Fiber 2.7g 0.6g Buckwheat
Calcium 7mg 25mg Soy milk
Iron 0.8mg 0.64mg Buckwheat
Magnesium 51mg 25mg Buckwheat
Phosphorus 70mg 52mg Buckwheat
Potassium 88mg 118mg Soy milk
Sodium 4mg 51mg Buckwheat
Zinc 0.61mg 0.12mg Buckwheat
Copper 0.146mg 0.128mg Buckwheat
Manganese 0.403mg 0.223mg Buckwheat
Selenium 2.2µg 4.8µg Soy milk
Vitamin A 0IU 3IU Soy milk
Vitamin E 0.09mg 0.11mg Soy milk
Vitamin B1 0.04mg 0.06mg Soy milk
Vitamin B2 0.039mg 0.069mg Soy milk
Vitamin B3 0.94mg 0.513mg Buckwheat
Vitamin B5 0.359mg 0.373mg Soy milk
Vitamin B6 0.077mg 0.077mg
Folate 14µg 18µg Soy milk
Vitamin K 1.9µg 3µg Soy milk
Tryptophan 0.049mg 0.038mg Buckwheat
Threonine 0.129mg 0.108mg Buckwheat
Isoleucine 0.127mg 0.114mg Buckwheat
Leucine 0.212mg 0.186mg Buckwheat
Lysine 0.172mg 0.131mg Buckwheat
Methionine 0.044mg 0.027mg Buckwheat
Phenylalanine 0.133mg 0.113mg Buckwheat
Valine 0.173mg 0.117mg Buckwheat
Histidine 0.079mg 0.061mg Buckwheat
Saturated Fat 0.134g 0.205g Buckwheat
Monounsaturated Fat 0.188g 0.401g Soy milk
Polyunsaturated fat 0.188g 0.961g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Soy milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Buckwheat
9%
Soy milk
Minerals Daily Need Coverage Score
24%
Buckwheat
19%
Soy milk

Comparison summary

Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 14)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $0.6)
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.09g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.071g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.