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Soybean meal vs Buckwheat - In-Depth Nutrition Comparison

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What are the differences between Soybean meal and Buckwheat?

  • Soybean meal is higher in Iron, Manganese, Copper, Folate, Potassium, Phosphorus, Vitamin B1, Vitamin B6, and Zinc, however Buckwheat is richer in Vitamin B3.
  • Soybean meal's daily need coverage for Iron is 144% more.
  • Buckwheat contains 10 times less Folate than Soybean meal. Soybean meal contains 303µg of Folate, while Buckwheat contains 30µg.

We used Soy meal, defatted, raw and Buckwheat types 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 74% 514% 219% 301% 220% 1% 138% 667%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
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%
Contains less Sodium -66.7%

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 A +∞%
Contains more Vitamin B1 +584.2%
Contains more Vitamin B5 +60.3%
Contains more Vitamin B6 +171%
Contains more Folate +910%
Contains more Vitamin B2 +69.3%
Contains more Vitamin B3 +171.4%
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%
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%
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%
Contains more Vitamin B2 +69.3%
Contains more Vitamin B3 +171.4%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal Buckwheat
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
63
Soybean meal
33
Buckwheat
Mineral Summary Score
266
Soybean meal
109
Buckwheat

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
295%
Soybean meal
80%
Buckwheat
Carbohydrates
36%
Soybean meal
72%
Buckwheat
Fats
11%
Soybean meal
16%
Buckwheat

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. 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/170286/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.