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  6. Buckwheat vs. Glutinous rice

Buckwheat vs. Glutinous rice — In-Depth Nutrition Comparison

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A recap on differences between Buckwheat and Glutinous rice

  • Buckwheat has more Magnesium, Copper, Phosphorus, Iron, Fiber, and Manganese, however, Glutinous rice is higher in Selenium.
  • Buckwheat covers your daily Magnesium needs 11% more than Glutinous rice.
  • Glutinous rice contains 10 times less Choline than Buckwheat. Buckwheat contains 20.1mg of Choline, while Glutinous rice contains 2.1mg.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Rice, white, glutinous, unenriched, cooked.

Infographic

Buckwheat vs Glutinous rice 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.
Buckwheat
Buckwheat
9
:
1
Glutinous rice
Glutinous rice
Contains more Calcium +250%
Contains more Iron +471.4%
Contains more Magnesium +920%
Contains more Phosphorus +775%
Contains more Potassium +780%
Contains less Sodium -20%
Contains more Zinc +48.8%
Contains more Copper +198%
Contains more Manganese +53.8%
Contains more Selenium +154.5%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Glutinous rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Contains more Calcium +250%
Contains more Iron +471.4%
Contains more Magnesium +920%
Contains more Phosphorus +775%
Contains more Potassium +780%
Contains less Sodium -20%
Contains more Zinc +48.8%
Contains more Copper +198%
Contains more Manganese +53.8%
Contains more Selenium +154.5%

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.
Buckwheat
Buckwheat
8
:
0
Glutinous rice
Glutinous rice
Contains more Vitamin E +125%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +224.1%
Contains more Vitamin B5 +67%
Contains more Vitamin B6 +196.2%
Contains more Folate +1300%
Contains more Vitamin K +∞%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Glutinous rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin E +125%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +224.1%
Contains more Vitamin B5 +67%
Contains more Vitamin B6 +196.2%
Contains more Folate +1300%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Glutinous rice
Glutinous rice
Contains more Protein +67.3%
Contains more Fats +226.3%
Contains more Other +514.3%
Equal in Carbs - 21.09
Equal in Water - 76.63
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Glutinous rice
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more Protein +67.3%
Contains more Fats +226.3%
Contains more Other +514.3%
Equal in Carbs - 21.09
Equal in Water - 76.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Glutinous rice
Glutinous rice
Contains more Monounsaturated Fat +168.6%
Contains more Polyunsaturated fat +172.5%
Contains less Saturated Fat -70.9%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Glutinous rice
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +168.6%
Contains more Polyunsaturated fat +172.5%
Contains less Saturated Fat -70.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Glutinous rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Glutinous rice Opinion
Net carbs 17.24g 20.09g Glutinous rice
Protein 3.38g 2.02g Buckwheat
Fats 0.62g 0.19g Buckwheat
Carbs 19.94g 21.09g Glutinous rice
Calories 92kcal 97kcal Glutinous rice
Fructose 0.1g Buckwheat
Sugar 0.9g 0.05g Glutinous rice
Fiber 2.7g 1g Buckwheat
Calcium 7mg 2mg Buckwheat
Iron 0.8mg 0.14mg Buckwheat
Magnesium 51mg 5mg Buckwheat
Phosphorus 70mg 8mg Buckwheat
Potassium 88mg 10mg Buckwheat
Sodium 4mg 5mg Buckwheat
Zinc 0.61mg 0.41mg Buckwheat
Copper 0.146mg 0.049mg Buckwheat
Manganese 0.403mg 0.262mg Buckwheat
Selenium 2.2µg 5.6µg Glutinous rice
Vitamin E 0.09mg 0.04mg Buckwheat
Vitamin B1 0.04mg 0.02mg Buckwheat
Vitamin B2 0.039mg 0.013mg Buckwheat
Vitamin B3 0.94mg 0.29mg Buckwheat
Vitamin B5 0.359mg 0.215mg Buckwheat
Vitamin B6 0.077mg 0.026mg Buckwheat
Folate 14µg 1µg Buckwheat
Vitamin K 1.9µg 0µg Buckwheat
Tryptophan 0.049mg 0.023mg Buckwheat
Threonine 0.129mg 0.072mg Buckwheat
Isoleucine 0.127mg 0.087mg Buckwheat
Leucine 0.212mg 0.167mg Buckwheat
Lysine 0.172mg 0.073mg Buckwheat
Methionine 0.044mg 0.047mg Glutinous rice
Phenylalanine 0.133mg 0.108mg Buckwheat
Valine 0.173mg 0.123mg Buckwheat
Histidine 0.079mg 0.047mg Buckwheat
Saturated Fat 0.134g 0.039g Glutinous rice
Monounsaturated Fat 0.188g 0.07g Buckwheat
Polyunsaturated fat 0.188g 0.069g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Glutinous rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
8%
Buckwheat
3%
Glutinous rice
Minerals Daily Need Coverage Score
24%
Buckwheat
11%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.85g)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.095g)
Which food is cheaper?
Glutinous rice
Glutinous rice is cheaper (difference - $1.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.