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

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
Copy 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 Iron +613.6%
Contains more Calcium +1438.9%
Contains more Potassium +290.7%
Contains more Magnesium +21.2%
Contains more Copper +50.7%
Contains more Zinc +103.8%
Contains more Phosphorus +102.9%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +613.6%
Contains more Calcium +1438.9%
Contains more Potassium +290.7%
Contains more Magnesium +21.2%
Contains more Copper +50.7%
Contains more Zinc +103.8%
Contains more Phosphorus +102.9%
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 C +∞%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

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

People also compare

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)

All nutrients comparison - raw data values

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

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.