Soy milk vs. Buckwheat — In-Depth Nutrition Comparison
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Significant differences between soy milk and buckwheat
- Soy milk is richer in polyunsaturated fat, while buckwheat is higher in fiber, manganese, and magnesium.
- Soy milk has 5 times more polyunsaturated fat than buckwheat. Soy milk has 0.961g of polyunsaturated fat, while buckwheat has 0.188g.
- Buckwheat is lower in sugar.
- Buckwheat has a higher glycemic index (51) than soy milk (37).
Specific food types used in this comparison are Soymilk, original and vanilla, unfortified and Buckwheat groats, roasted, cooked.
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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 CalciumCalcium | +257.1% |
| Contains more PotassiumPotassium | +34.1% |
| Contains more SeleniumSelenium | +118.2% |
| Contains more MagnesiumMagnesium | +104% |
| Contains more IronIron | +25% |
| Contains more CopperCopper | +14.1% |
| Contains more ZincZinc | +408.3% |
| Contains more PhosphorusPhosphorus | +34.6% |
| Contains less SodiumSodium | -92.2% |
| Contains more ManganeseManganese | +80.7% |
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 EVitamin E | +22.2% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B2Vitamin B2 | +76.9% |
| Contains more Vitamin KVitamin K | +57.9% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +17.4% |
| Contains more Vitamin B3Vitamin B3 | +83.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +182.3% |
| Contains more WaterWater | +16.4% |
| Contains more OtherOther | +51.2% |
| Contains more CarbsCarbs | +217.5% |
~equal in
Protein
~3.38g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +113.3% |
| Contains more Poly. FatPolyunsaturated fat | +411.2% |
| Contains less Sat. FatSaturated fat | -34.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fiber | 0.6g | 2.7g | 8% |
| Manganese | 0.223mg | 0.403mg | 8% |
| Magnesium | 25mg | 51mg | 6% |
| Polyunsaturated fat | 0.961g | 0.188g | 5% |
| Carbs | 6.28g | 19.94g | 5% |
| Selenium | 4.8µg | 2.2µg | 5% |
| Zinc | 0.12mg | 0.61mg | 4% |
| Vitamin B3 | 0.513mg | 0.94mg | 3% |
| Phosphorus | 52mg | 70mg | 3% |
| Calories | 54kcal | 92kcal | 2% |
| Vitamin B1 | 0.06mg | 0.04mg | 2% |
| Sodium | 51mg | 4mg | 2% |
| Vitamin B2 | 0.069mg | 0.039mg | 2% |
| Copper | 0.128mg | 0.146mg | 2% |
| Fats | 1.75g | 0.62g | 2% |
| Iron | 0.64mg | 0.8mg | 2% |
| Calcium | 25mg | 7mg | 2% |
| Potassium | 118mg | 88mg | 1% |
| Vitamin K | 3µg | 1.9µg | 1% |
| Folate | 18µg | 14µg | 1% |
| Choline | 23.6mg | 20.1mg | 1% |
| Monounsaturated fat | 0.401g | 0.188g | 1% |
| Protein | 3.27g | 3.38g | 0% |
| Net carbs | 5.68g | 17.24g | N/A |
| Sugar | 3.99g | 0.9g | N/A |
| Vitamin E | 0.11mg | 0.09mg | 0% |
| Vitamin B5 | 0.373mg | 0.359mg | 0% |
| Vitamin B6 | 0.077mg | 0.077mg | 0% |
| Saturated fat | 0.205g | 0.134g | 0% |
| Tryptophan | 0.038mg | 0.049mg | 0% |
| Threonine | 0.108mg | 0.129mg | 0% |
| Isoleucine | 0.114mg | 0.127mg | 0% |
| Leucine | 0.186mg | 0.212mg | 0% |
| Lysine | 0.131mg | 0.172mg | 0% |
| Methionine | 0.027mg | 0.044mg | 0% |
| Phenylalanine | 0.113mg | 0.133mg | 0% |
| Valine | 0.117mg | 0.173mg | 0% |
| Histidine | 0.061mg | 0.079mg | 0% |
| Fructose | 0.1g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
8%
Minerals Daily Need Coverage Score
19%
24%
Comparison summary
Which food is lower in glycemic index?
Soy milk is lower in glycemic index (difference - 14)
Which food is cheaper?
Soy milk is cheaper (difference - $0.6)
Which food is richer in vitamins?
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 3.09g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.071g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.