Arborio rice vs. Buckwheat — In-Depth Nutrition Comparison
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Summary of differences between Arborio rice and Buckwheat
- Arborio rice has more Folate, Vitamin B1, Selenium, and Iron, while Buckwheat has more Magnesium, Copper, and Phosphorus.
- Arborio rice covers your daily need of Folate 11% more than Buckwheat.
- Arborio rice contains 4 times more Vitamin B1 than Buckwheat. While Arborio rice contains 0.164mg of Vitamin B1, Buckwheat contains only 0.04mg.
These are the specific foods used in this comparison Rice, white, short-grain, enriched, cooked and Buckwheat groats, roasted, cooked.
Infographic
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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
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Iron
+82.5%
Contains
less
Sodium
-100%
Contains
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Selenium
+240.9%
Contains
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Calcium
+600%
Contains
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Magnesium
+537.5%
Contains
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Phosphorus
+112.1%
Contains
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Potassium
+238.5%
Contains
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Zinc
+52.5%
Contains
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Copper
+102.8%
Contains
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Manganese
+12.9%
Contains
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Iron
+82.5%
Contains
less
Sodium
-100%
Contains
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Selenium
+240.9%
Contains
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Calcium
+600%
Contains
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Magnesium
+537.5%
Contains
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Phosphorus
+112.1%
Contains
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Potassium
+238.5%
Contains
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Zinc
+52.5%
Contains
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Copper
+102.8%
Contains
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Manganese
+12.9%
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
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Vitamin B1
+310%
Contains
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Vitamin B3
+58.8%
Contains
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Vitamin B5
+10.6%
Contains
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Folate
+321.4%
Contains
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Vitamin B2
+143.8%
Contains
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Vitamin B6
+30.5%
Equal in Vitamin B5 - 0.359
Contains
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Vitamin B1
+310%
Contains
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Vitamin B3
+58.8%
Contains
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Vitamin B5
+10.6%
Contains
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Folate
+321.4%
Contains
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Vitamin B2
+143.8%
Contains
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Vitamin B6
+30.5%
Equal in Vitamin B5 - 0.359
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+44.1%
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Protein
+43.2%
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Fats
+226.3%
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Water
+10.4%
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Other
+126.3%
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
Contains
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Carbs
+44.1%
Contains
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Protein
+43.2%
Contains
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Fats
+226.3%
Contains
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Water
+10.4%
Contains
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Other
+126.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-61.9%
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Monounsaturated Fat
+224.1%
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Polyunsaturated fat
+276%
Saturated Fat:
0.051 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.05 g
Saturated Fat:
0.134 g
Monounsaturated Fat:
0.188 g
Polyunsaturated fat:
0.188 g
Contains
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Saturated Fat
-61.9%
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Monounsaturated Fat
+224.1%
Contains
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Polyunsaturated fat
+276%
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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| Rich in minerals |
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| Lower in Glycemic Index |
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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 price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 28.73g | 17.24g |
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| Protein | 2.36g | 3.38g |
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| Fats | 0.19g | 0.62g |
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| Carbs | 28.73g | 19.94g |
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| Calories | 130kcal | 92kcal |
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| Fructose | 0.1g |
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| Sugar | 0.9g |
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| Fiber | 2.7g |
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| Calcium | 1mg | 7mg |
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| Iron | 1.46mg | 0.8mg |
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| Magnesium | 8mg | 51mg |
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| Phosphorus | 33mg | 70mg |
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| Potassium | 26mg | 88mg |
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| Sodium | 0mg | 4mg |
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| Zinc | 0.4mg | 0.61mg |
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| Copper | 0.072mg | 0.146mg |
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| Manganese | 0.357mg | 0.403mg |
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| Selenium | 7.5µg | 2.2µg |
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| Vitamin E | 0.09mg |
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| Vitamin B1 | 0.164mg | 0.04mg |
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| Vitamin B2 | 0.016mg | 0.039mg |
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| Vitamin B3 | 1.493mg | 0.94mg |
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| Vitamin B5 | 0.397mg | 0.359mg |
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| Vitamin B6 | 0.059mg | 0.077mg |
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| Folate | 59µg | 14µg |
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| Vitamin K | 1.9µg |
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| Tryptophan | 0.027mg | 0.049mg |
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| Threonine | 0.084mg | 0.129mg |
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| Isoleucine | 0.102mg | 0.127mg |
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| Leucine | 0.195mg | 0.212mg |
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| Lysine | 0.085mg | 0.172mg |
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| Methionine | 0.056mg | 0.044mg |
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| Phenylalanine | 0.126mg | 0.133mg |
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| Valine | 0.144mg | 0.173mg |
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| Histidine | 0.056mg | 0.079mg |
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| Saturated Fat | 0.051g | 0.134g |
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| Monounsaturated Fat | 0.058g | 0.188g |
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| Polyunsaturated fat | 0.05g | 0.188g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
13%
8%
Minerals Daily Need Coverage Score
20%
24%
Comparison summary
Which food is richer in minerals?
Buckwheat is relatively richer in minerals
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 18)
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Arborio rice is lower in Saturated Fat (difference - 0.083g)
Which food is cheaper?
Arborio rice is cheaper (difference - $1.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.