Buckwheat groats vs Full-Fat Soy Flour: How To Choose?
Although buckwheat groats and full-fat soy flour belong to different food groups, while buckwheat groats belong is a grain, and full-fat soy flour belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
That’s why we decided to create an in-depth article that compares buckwheat groats and full-fat soy flour, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.
Now, let’s see how buckwheat groats and full-fat soy flour compare specifically.
Buckwheat groats (Fagopyrum esculentum) are the hulled seeds of the buckwheat plant, which is not related to wheat, despite its name. They are triangular in shape and have a nutty, earthy flavor.
Buckwheat groats are a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. They are also a good source of protein and antioxidants, making them a valuable food for vegetarians and vegans.
Buckwheat groats can be used as a side dish added to soups and stews or ground into flour and used in baking. They are also gluten-free and easy to digest, making them a great option for people with gluten sensitivities or celiac disease.
Buckwheat groats are considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet. They are also a sustainable crop, as they can be grown in poor soil conditions and are resistant to pests and diseases.
Buckwheat groats is an excellent source of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.
Full-Fat Soy Flour
Full-fat soy flour is a type of flour made from ground, dehulled soybeans.
It is high in protein and fiber and is a good source of several important nutrients, including potassium, iron, and B vitamins.
Full-fat soy flour has a nutty, slightly sweet flavor and can be used in a variety of vegan and vegetarian dishes, including breads, cookies, and other baked goods.
It can also be used as a protein supplement in smoothies and other plant-based drinks.
In addition to being a nutritious food, full-fat soy flour has been shown to have a number of potential health benefits.
It is a good source of antioxidants, and has been linked to lower levels of cholesterol and improved blood sugar control.
Full-Fat Soy Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin K.
It also contains a good amount of Vitamin E and some Vitamin A.
Buckwheat groats vs Full-Fat Soy Flour Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing buckwheat groats vs full-fat soy flour.
This comparison will start by comparing the caloric value of buckwheat groats and full-fat soy flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Buckwheat groats||Full-Fat Soy Flour|
|Energy||346 kcal||434 kcal|
|Carbs||75 g||31.9 g|
|Sugar||1.69 g||7.5 g|
|Fiber||10.3 g||9.6 g|
|Protein||11.7 g||37.8 g|
|Fat||2.71 g||20.6 g|
|Saturated Fat||0.591 g||2.99 g|
Buckwheat groats vs Full-Fat Soy Flour Calories
Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing buckwheat groats vs full-fat soy flour for weight loss, buckwheat groats is slightly lower in calories, with 346 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.
However, both buckwheat groats and full-fat soy flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Buckwheat groats vs Full-Fat Soy Flour Protein
Legumes and most legume products, including buckwheat groats and full-fat soy flour, are important sources of plant-based protein.
Full-Fat Soy Flour offers around 69% more protein than buckwheat groats.
Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while buckwheat groats has 11.7 grams of protein per 100 grams.
Buckwheat groats vs Full-Fat Soy Flour Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in buckwheat groats and full-fat soy flour.
The total amount of carbohydrates is around 57% higher in buckwheat groats than in full-fat soy flour. It have 75 grams per 100 grams, compared to 31.9 grams in full-fat soy flour.
There’s less sugar in buckwheat groats than in full-fat soy flour, 76% precisely.
One handful of buckwheat groats (28 grams) contains 0.5 grams of sugar, while the same amount of full-fat soy flour contains 2.1 grams.
Lastly, let’s take a look at the dietary fiber in buckwheat groats and full-fat soy flour.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.9 grams of fiber per portion, buckwheat groats is a better source of fiber than full-fat soy flour which buckwheat groats offers 2.7 grams per portion.
Buckwheat groats vs Full-Fat Soy Flour Fats
Like most other grains and legumes, with the exception of lupins and peanuts, buckwheat groats and full-fat soy flour are low in fat.
Fats in buckwheat groats and full-fat soy flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in buckwheat groats and full-fat soy flour:
- Buckwheat groats: 2.7 grams per 100 grams
- Full-Fat Soy Flour: 20.6 per 100 grams
Speaking of saturated fats, buckwheat groats is 80% lower in saturated fats.
Buckwheat groats and full-fat soy flour contain 0.6 grams and 3 grams of saturated fat per 100 grams, respectively.
Buckwheat groats vs Full-Fat Soy Flour Vitamins Content
This section will discuss the vitamin content of buckwheat groats and full-fat soy flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Buckwheat groats has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, full-fat soy flour has a higher amount of vitamin B3 (Niacin).
Buckwheat groats and full-fat soy flour contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins buckwheat groats and full-fat soy flour contain side by side, so you can easily compare them.
|Buckwheat groats||Full-Fat Soy Flour|
|Vitamin A||0||120 IU|
|Vitamin B1 (Thiamine)||0.224 mg||0.581 mg|
|Vitamin B2 (Riboflavin)||0.271 mg||1.16 mg|
|Vitamin B3 (Niacin)||5.14 mg||4.32 mg|
|Vitamin B5 (Pantothenic acid)||1.23 mg||1.59 mg|
|Vitamin B6 (Pyroxidine)||0.353 mg||0.461 mg|
|Vitamin B9 (Folate)||42 µg||345 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||1.19 mg||1.95 mg|
|Vitamin K||0||70 µg|
Buckwheat groats vs Full-Fat Soy Flour Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the buckwheat groats and full-fat soy flour comparison focuses on their mineral content.
Buckwheat groats is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than full-fat soy flour.
On the other hand, full-fat soy flour is a higher amount of selenium.
Check out the table below to learn how buckwheat groats and full-fat soy flour compare when it comes to mineral content.
|Buckwheat groats||Full-Fat Soy Flour|
|Calcium||17 mg||206 mg|
|Copper||0.624 mg||2.92 mg|
|Iron||2.47 mg||6.37 mg|
|Magnesium||221 mg||429 mg|
|Manganese||1.62 mg||2.28 mg|
|Phosphorus||319 mg||494 mg|
|Potassium||320 mg||2520 mg|
|Selenium||8.4 µg||7.5 µg|
|Sodium||11 mg||13 mg|
|Zinc||2.42 mg||3.92 mg|
The Final Word
Buckwheat groats and full-fat soy flour are highly nutritious and a great addition to a plant-based diet.
Both buckwheat groats and full-fat soy flour are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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