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  6. Soybean meal vs. Buckwheat

Soybean meal vs. Buckwheat — In-Depth Nutrition Comparison

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How are soybean meal and buckwheat different?

  • Soybean meal has more copper, iron, manganese, phosphorus, folate, potassium, magnesium, vitamin B1, zinc, and vitamin B6 than buckwheat.
  • Daily need coverage for copper for soybean meal is 206% higher.
  • Soybean meal contains 28 times more potassium than buckwheat. While soybean meal contains 2490mg of potassium, buckwheat contains only 88mg.
  • Buckwheat has a lower glycemic index (51) than soybean meal (68).

Soy meal, defatted, raw and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
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 +500%
Contains more CalciumCalcium +3385.7%
Contains more PotassiumPotassium +2729.5%
Contains more IronIron +1612.5%
Contains more CopperCopper +1269.9%
Contains more ZincZinc +729.5%
Contains more PhosphorusPhosphorus +901.4%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +842.9%
Contains more SeleniumSelenium +50%

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1627.5%
Contains more Vitamin B2Vitamin B2 +543.6%
Contains more Vitamin B3Vitamin B3 +175.2%
Contains more Vitamin B5Vitamin B5 +450.4%
Contains more Vitamin B6Vitamin B6 +639%
Contains more FolateFolate +2064.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean meal Buckwheat DV% diff.
Copper 2mg 0.146mg 206%
Iron 13.7mg 0.8mg 161%
Manganese 3.8mg 0.403mg 148%
Protein 49.2g 3.38g 92%
Phosphorus 701mg 70mg 90%
Folate 303µg 14µg 72%
Potassium 2490mg 88mg 71%
Magnesium 306mg 51mg 61%
Vitamin B1 0.691mg 0.04mg 54%
Zinc 5.06mg 0.61mg 40%
Vitamin B6 0.569mg 0.077mg 38%
Vitamin B5 1.976mg 0.359mg 32%
Calcium 244mg 7mg 24%
Vitamin B2 0.251mg 0.039mg 16%
Calories 337kcal 92kcal 12%
Fiber 2.7g 11%
Vitamin B3 2.587mg 0.94mg 10%
Polyunsaturated fat 1.045g 0.188g 6%
Carbs 35.89g 19.94g 5%
Choline 20.1mg 4%
Fats 2.39g 0.62g 3%
Selenium 3.3µg 2.2µg 2%
Vitamin K 1.9µg 2%
Saturated fat 0.268g 0.134g 1%
Vitamin E 0.09mg 1%
Monounsaturated fat 0.409g 0.188g 1%
Net carbs 35.89g 17.24g N/A
Sugar 0.9g N/A
Sodium 3mg 4mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.653mg 0.049mg 0%
Threonine 1.952mg 0.129mg 0%
Isoleucine 2.18mg 0.127mg 0%
Leucine 3.66mg 0.212mg 0%
Lysine 2.991mg 0.172mg 0%
Methionine 0.606mg 0.044mg 0%
Phenylalanine 2.346mg 0.133mg 0%
Valine 2.243mg 0.173mg 0%
Histidine 1.212mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 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 +1355.6%
Contains more FatsFats +285.5%
Contains more CarbsCarbs +80%
Contains more OtherOther +1197.7%
Contains more WaterWater +989.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 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 more Mono. FatMonounsaturated fat +117.6%
Contains more Poly. FatPolyunsaturated fat +455.9%
Contains less Sat. FatSaturated fat -50%

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