Buckwheat vs. Arborio rice — In-Depth Nutrition Comparison
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Summary of differences between Buckwheat and Arborio rice
- Buckwheat has more Magnesium, Copper, and Phosphorus, while Arborio rice has more Folate, Vitamin B1, Selenium, and Iron.
- Arborio rice covers your daily need of Folate 11% more than Buckwheat.
- Buckwheat contains 6 times more Magnesium than Arborio rice. While Buckwheat contains 51mg of Magnesium, Arborio rice contains only 8mg.
These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Rice, white, short-grain, enriched, 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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Calcium
+600%
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Magnesium
+537.5%
Contains
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Phosphorus
+112.1%
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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%
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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%
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Iron
+82.5%
Contains
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Sodium
-100%
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Selenium
+240.9%
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.
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Contains
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Vitamin B2
+143.8%
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Vitamin B6
+30.5%
Contains
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Vitamin B1
+310%
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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%
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%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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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%
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Carbs
+44.1%
Equal in Water - 68.53
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
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%
Contains
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Carbs
+44.1%
Equal in Water - 68.53
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+224.1%
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Polyunsaturated fat
+276%
Contains
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Saturated Fat
-61.9%
Saturated Fat:
0.134 g
Monounsaturated Fat:
0.188 g
Polyunsaturated fat:
0.188 g
Saturated Fat:
0.051 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.05 g
Contains
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Monounsaturated Fat
+224.1%
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Polyunsaturated fat
+276%
Contains
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Saturated Fat
-61.9%
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 | 17.24g | 28.73g |
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| Protein | 3.38g | 2.36g |
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| Fats | 0.62g | 0.19g |
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| Carbs | 19.94g | 28.73g |
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| Calories | 92kcal | 130kcal |
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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 | 7mg | 1mg |
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| Iron | 0.8mg | 1.46mg |
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| Magnesium | 51mg | 8mg |
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| Phosphorus | 70mg | 33mg |
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| Potassium | 88mg | 26mg |
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| Sodium | 4mg | 0mg |
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| Zinc | 0.61mg | 0.4mg |
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| Copper | 0.146mg | 0.072mg |
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| Manganese | 0.403mg | 0.357mg |
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| Selenium | 2.2µg | 7.5µg |
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| Vitamin E | 0.09mg |
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| Vitamin B1 | 0.04mg | 0.164mg |
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| Vitamin B2 | 0.039mg | 0.016mg |
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| Vitamin B3 | 0.94mg | 1.493mg |
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| Vitamin B5 | 0.359mg | 0.397mg |
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| Vitamin B6 | 0.077mg | 0.059mg |
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| Folate | 14µg | 59µg |
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| Vitamin K | 1.9µg |
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| Tryptophan | 0.049mg | 0.027mg |
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| Threonine | 0.129mg | 0.084mg |
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| Isoleucine | 0.127mg | 0.102mg |
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| Leucine | 0.212mg | 0.195mg |
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| Lysine | 0.172mg | 0.085mg |
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| Methionine | 0.044mg | 0.056mg |
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| Phenylalanine | 0.133mg | 0.126mg |
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| Valine | 0.173mg | 0.144mg |
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| Histidine | 0.079mg | 0.056mg |
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| Saturated Fat | 0.134g | 0.051g |
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| Monounsaturated Fat | 0.188g | 0.058g |
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| Polyunsaturated fat | 0.188g | 0.05g |
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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
8%
13%
Minerals Daily Need Coverage Score
24%
20%
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.