Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Soybean vs Buckwheat - In-Depth Nutrition Comparison

Compare

What are the main differences between Soybean and Buckwheat?

  • Soybean is richer in Iron, Folate, Vitamin B1, Copper, Manganese, Phosphorus, Potassium, Vitamin B2, and Calcium, while Buckwheat is higher in Vitamin B3.
  • Soybean's daily need coverage for Iron is 169% higher.
  • Buckwheat has 15 times less Calcium than Soybean. Soybean has 277mg of Calcium, while Buckwheat has 18mg.

We used Soybeans, mature seeds, raw and Buckwheat types in this comparison.

Infographic

Soybean 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 +1438.9%
Contains more Iron +613.6%
Contains more Magnesium +21.2%
Contains more Phosphorus +102.9%
Contains more Potassium +290.7%
Contains more Zinc +103.8%
Contains more Copper +50.7%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +1438.9%
Contains more Iron +613.6%
Contains more Magnesium +21.2%
Contains more Phosphorus +102.9%
Contains more Potassium +290.7%
Contains more Zinc +103.8%
Contains more Copper +50.7%
Contains less Sodium -50%

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 C +∞%
Contains more Vitamin B1 +765.3%
Contains more Vitamin B2 +104.7%
Contains more Vitamin B6 +79.5%
Contains more Folate +1150%
Contains more Vitamin B3 +332.5%
Contains more Vitamin B5 +55.5%
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% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +765.3%
Contains more Vitamin B2 +104.7%
Contains more Vitamin B6 +79.5%
Contains more Folate +1150%
Contains more Vitamin B3 +332.5%
Contains more Vitamin B5 +55.5%

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 Buckwheat
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean Buckwheat Opinion
Net carbs 20.86g 61.5g Buckwheat
Protein 36.49g 13.25g Soybean
Fats 19.94g 3.4g Soybean
Carbs 30.16g 71.5g Buckwheat
Calories 446kcal 343kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g g Buckwheat
Fiber 9.3g 10g Buckwheat
Calcium 277mg 18mg Soybean
Iron 15.7mg 2.2mg Soybean
Magnesium 280mg 231mg Soybean
Phosphorus 704mg 347mg Soybean
Potassium 1797mg 460mg Soybean
Sodium 2mg 1mg Buckwheat
Zinc 4.89mg 2.4mg Soybean
Copper 1.658mg 1.1mg Soybean
Vitamin A 22IU 0IU Soybean
Vitamin E 0.85mg mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Soybean
Vitamin B1 0.874mg 0.101mg Soybean
Vitamin B2 0.87mg 0.425mg Soybean
Vitamin B3 1.623mg 7.02mg Buckwheat
Vitamin B5 0.793mg 1.233mg Buckwheat
Vitamin B6 0.377mg 0.21mg Soybean
Folate 375µg 30µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg µg Soybean
Tryptophan 0.591mg 0.192mg Soybean
Threonine 1.766mg 0.506mg Soybean
Isoleucine 1.971mg 0.498mg Soybean
Leucine 3.309mg 0.832mg Soybean
Lysine 2.706mg 0.672mg Soybean
Methionine 0.547mg 0.172mg Soybean
Phenylalanine 2.122mg 0.52mg Soybean
Valine 2.029mg 0.678mg Soybean
Histidine 1.097mg 0.309mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g g Buckwheat
Saturated Fat 2.884g 0.741g Buckwheat
Monounsaturated Fat 4.404g 1.04g Soybean
Polyunsaturated fat 11.255g 1.039g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
85
Soybean
33
Buckwheat
Mineral Summary Score
252
Soybean
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
219%
Soybean
80%
Buckwheat
Carbohydrates
30%
Soybean
72%
Buckwheat
Fats
92%
Soybean
16%
Buckwheat

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 7.33g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 2.143g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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