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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.

Infographic

Soy milk 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.359mg
~equal in Vitamin B6 ~0.077mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
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.
Soy milk Buckwheat
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soy milk Buckwheat 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?

ok
ok
is better in case of low diet
Soy milk Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Soy milk
8%
Buckwheat
Minerals Daily Need Coverage Score
19%
Soy milk
24%
Buckwheat

Comparison summary

Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 14)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $0.6)
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.09g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 0.071g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.