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Soybean raw vs. Buckwheat — In-Depth Nutrition Comparison

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How are Soybean raw and Buckwheat different?

  • Soybean raw is higher than Buckwheat in Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B1, Vitamin B2, Magnesium, Potassium, and Zinc.
  • Soybean raw covers your daily need of Iron 186% more than Buckwheat.
  • Soybean raw contains 27 times more Folate than Buckwheat. Soybean raw contains 375µg of Folate, while Buckwheat contains 14µg.

Soybeans, mature seeds, raw and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Soybean raw 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.
Contains more Calcium +3857.1%
Contains more Iron +1862.5%
Contains more Magnesium +449%
Contains more Phosphorus +905.7%
Contains more Potassium +1942%
Contains less Sodium -50%
Contains more Zinc +701.6%
Contains more Copper +1035.6%
Contains more Manganese +524.6%
Contains more Selenium +709.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +3857.1%
Contains more Iron +1862.5%
Contains more Magnesium +449%
Contains more Phosphorus +905.7%
Contains more Potassium +1942%
Contains less Sodium -50%
Contains more Zinc +701.6%
Contains more Copper +1035.6%
Contains more Manganese +524.6%
Contains more Selenium +709.1%

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 A +∞%
Contains more Vitamin E +844.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2085%
Contains more Vitamin B2 +2130.8%
Contains more Vitamin B3 +72.7%
Contains more Vitamin B5 +120.9%
Contains more Vitamin B6 +389.6%
Contains more Folate +2578.6%
Contains more Vitamin K +2373.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +844.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2085%
Contains more Vitamin B2 +2130.8%
Contains more Vitamin B3 +72.7%
Contains more Vitamin B5 +120.9%
Contains more Vitamin B6 +389.6%
Contains more Folate +2578.6%
Contains more Vitamin K +2373.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +979.6%
Contains more Fats +3116.1%
Contains more Carbs +51.3%
Contains more Other +1032.6%
Contains more Water +785.6%
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 Protein +979.6%
Contains more Fats +3116.1%
Contains more Carbs +51.3%
Contains more Other +1032.6%
Contains more Water +785.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2242.6%
Contains more Polyunsaturated fat +5886.7%
Contains less Saturated Fat -95.4%
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +2242.6%
Contains more Polyunsaturated fat +5886.7%
Contains less Saturated Fat -95.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Buckwheat Opinion
Net carbs 20.86g 17.24g Soybean raw
Protein 36.49g 3.38g Soybean raw
Fats 19.94g 0.62g Soybean raw
Carbs 30.16g 19.94g Soybean raw
Calories 446kcal 92kcal Soybean raw
Fructose 0.1g Buckwheat
Sugar 7.33g 0.9g Buckwheat
Fiber 9.3g 2.7g Soybean raw
Calcium 277mg 7mg Soybean raw
Iron 15.7mg 0.8mg Soybean raw
Magnesium 280mg 51mg Soybean raw
Phosphorus 704mg 70mg Soybean raw
Potassium 1797mg 88mg Soybean raw
Sodium 2mg 4mg Soybean raw
Zinc 4.89mg 0.61mg Soybean raw
Copper 1.658mg 0.146mg Soybean raw
Manganese 2.517mg 0.403mg Soybean raw
Selenium 17.8µg 2.2µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.09mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.04mg Soybean raw
Vitamin B2 0.87mg 0.039mg Soybean raw
Vitamin B3 1.623mg 0.94mg Soybean raw
Vitamin B5 0.793mg 0.359mg Soybean raw
Vitamin B6 0.377mg 0.077mg Soybean raw
Folate 375µg 14µg Soybean raw
Vitamin K 47µg 1.9µg Soybean raw
Tryptophan 0.591mg 0.049mg Soybean raw
Threonine 1.766mg 0.129mg Soybean raw
Isoleucine 1.971mg 0.127mg Soybean raw
Leucine 3.309mg 0.212mg Soybean raw
Lysine 2.706mg 0.172mg Soybean raw
Methionine 0.547mg 0.044mg Soybean raw
Phenylalanine 2.122mg 0.133mg Soybean raw
Valine 2.029mg 0.173mg Soybean raw
Histidine 1.097mg 0.079mg Soybean raw
Saturated Fat 2.884g 0.134g Buckwheat
Monounsaturated Fat 4.404g 0.188g Soybean raw
Polyunsaturated fat 11.255g 0.188g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
8%
Buckwheat
Minerals Daily Need Coverage Score
244%
Soybean raw
24%
Buckwheat

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 6.43g)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 2.75g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.