Soybean vs. Buckwheat — In-Depth Nutrition Comparison

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How are soybeans and buckwheat different?

Soybeans have more iron, copper, phosphorus, vitamin B2, manganese, vitamin K, fiber, potassium, vitamin B6, and folate than buckwheat.
Daily need coverage for iron for soybeans is 54% higher.
Soybeans contain 10 times more vitamin K than buckwheat. While soybeans contain 19.2µg of vitamin K, buckwheat contains only 1.9µg.
Soybeans have a lower glycemic index (14) than buckwheat (51).

Soybeans, mature cooked, boiled, without salt and Buckwheat groats, roasted, cooked are the varieties used in this article.

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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.

Soybean

Buckwheat

Contains more MagnesiumMagnesium	+68.6%
Contains more CalciumCalcium	+1357.1%
Contains more PotassiumPotassium	+485.2%
Contains more IronIron	+542.5%
Contains more CopperCopper	+178.8%
Contains more ZincZinc	+88.5%
Contains more PhosphorusPhosphorus	+250%
Contains less SodiumSodium	-75%
Contains more ManganeseManganese	+104.5%
Contains more SeleniumSelenium	+231.8%

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.

Soybean

Buckwheat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+288.9%
Contains more Vitamin B1Vitamin B1	+287.5%
Contains more Vitamin B2Vitamin B2	+630.8%
Contains more Vitamin B6Vitamin B6	+203.9%
Contains more Vitamin KVitamin K	+910.5%
Contains more FolateFolate	+285.7%

Contains more Vitamin B3Vitamin B3	+135.6%
Contains more Vitamin B5Vitamin B5	+100.6%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	5.14mg	0.8mg	54%
Polyunsaturated fat	5.064g	0.188g	33%
Protein	18.21g	3.38g	30%
Copper	0.407mg	0.146mg	29%
Phosphorus	245mg	70mg	25%
Vitamin B2	0.285mg	0.039mg	19%
Manganese	0.824mg	0.403mg	18%
Vitamin K	19.2µg	1.9µg	14%
Fats	8.97g	0.62g	13%
Potassium	515mg	88mg	13%
Fiber	6g	2.7g	13%
Vitamin B6	0.234mg	0.077mg	12%
Calcium	102mg	7mg	10%
Vitamin B1	0.155mg	0.04mg	10%
Folate	54µg	14µg	10%
Selenium	7.3µg	2.2µg	9%
Magnesium	86mg	51mg	8%
Zinc	1.15mg	0.61mg	5%
Choline	47.5mg	20.1mg	5%
Saturated fat	1.297g	0.134g	5%
Calories	172kcal	92kcal	4%
Carbs	8.36g	19.94g	4%
Vitamin B5	0.179mg	0.359mg	4%
Monounsaturated fat	1.981g	0.188g	4%
Vitamin B3	0.399mg	0.94mg	3%
Vitamin C	1.7mg	0mg	2%
Vitamin E	0.35mg	0.09mg	2%
Protein per 100 calories	11g	3.7g	N/A
Calories per 10 g protein	94kcal	272kcal	N/A
Weight per 100 calories	58g	109g	N/A
Unsaturated / Saturated Fat ratio	5.4	2.8	N/A
Net carbs	2.36g	17.24g	N/A
Sugar	3g	0.9g	N/A
Sodium	1mg	4mg	0%
Tryptophan	0.242mg	0.049mg	0%
Threonine	0.723mg	0.129mg	0%
Isoleucine	0.807mg	0.127mg	0%
Leucine	1.355mg	0.212mg	0%
Lysine	1.108mg	0.172mg	0%
Methionine	0.224mg	0.044mg	0%
Phenylalanine	0.869mg	0.133mg	0%
Valine	0.831mg	0.173mg	0%
Histidine	0.449mg	0.079mg	0%
Fructose		0.1g	0%