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Soy sauce vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between soy sauce and buckwheat

  • Soy sauce has more manganese, phosphorus, potassium, vitamin B2, iron, vitamin B3, and magnesium, while buckwheat has more copper and fiber.
  • Soy sauce covers your daily need for sodium, 239% more than buckwheat.
  • Soy sauce contains 5 times more potassium than buckwheat. While soy sauce contains 435mg of potassium, buckwheat contains only 88mg.
  • The amount of sodium in buckwheat is lower.
  • Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of buckwheat is 51.

These are the specific foods used in this comparison Soy sauce made from soy and wheat (shoyu) and Buckwheat groats, roasted, cooked.

Infographic

Soy sauce vs Buckwheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
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%
Contains more MagnesiumMagnesium +45.1%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +394.3%
Contains more IronIron +81.3%
Contains more ZincZinc +42.6%
Contains more PhosphorusPhosphorus +137.1%
Contains more ManganeseManganese +152.6%
Contains more CopperCopper +239.5%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +340%

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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
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%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +133.6%
Contains more Vitamin B6Vitamin B6 +92.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg
~equal in Choline ~20.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +140.8%
Contains more OtherOther +3437.2%
Contains more CarbsCarbs +304.5%
~equal in Fats ~0.62g
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -45.5%
Contains more Poly. FatPolyunsaturated fat +39.9%
Contains more Mono. FatMonounsaturated fat +113.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +50%
Contains more SucroseSucrose +300%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy sauce Buckwheat DV% diff.
Sodium 5493mg 4mg 239%
Manganese 1.018mg 0.403mg 27%
Phosphorus 166mg 70mg 14%
Copper 0.043mg 0.146mg 11%
Vitamin B2 0.165mg 0.039mg 10%
Potassium 435mg 88mg 10%
Protein 8.14g 3.38g 10%
Iron 1.45mg 0.8mg 8%
Vitamin B3 2.196mg 0.94mg 8%
Fiber 0.8g 2.7g 8%
Vitamin B6 0.148mg 0.077mg 5%
Carbs 4.93g 19.94g 5%
Magnesium 74mg 51mg 5%
Calcium 33mg 7mg 3%
Selenium 0.5µg 2.2µg 3%
Vitamin K 0µg 1.9µg 2%
Calories 53kcal 92kcal 2%
Zinc 0.87mg 0.61mg 2%
Vitamin E 0mg 0.09mg 1%
Vitamin B1 0.033mg 0.04mg 1%
Polyunsaturated fat 0.263g 0.188g 1%
Vitamin B5 0.297mg 0.359mg 1%
Fats 0.57g 0.62g 0%
Net carbs 4.13g 17.24g N/A
Sugar 0.4g 0.9g N/A
Folate 14µg 14µg 0%
Choline 18.3mg 20.1mg 0%
Saturated fat 0.073g 0.134g 0%
Monounsaturated fat 0.088g 0.188g 0%
Tryptophan 0.096mg 0.049mg 0%
Threonine 0.271mg 0.129mg 0%
Isoleucine 0.318mg 0.127mg 0%
Leucine 0.537mg 0.212mg 0%
Lysine 0.381mg 0.172mg 0%
Methionine 0.097mg 0.044mg 0%
Phenylalanine 0.353mg 0.133mg 0%
Valine 0.332mg 0.173mg 0%
Histidine 0.174mg 0.079mg 0%
Fructose 0g 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Soy sauce
8%
Buckwheat
Minerals Daily Need Coverage Score
112%
Soy sauce
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 0.061g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5489mg)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1)
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

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.