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Buckwheat vs Rice - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Rice
Rice is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.664g)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Sugars?
Buckwheat
Buckwheat contains less Sugars (difference - 0.05g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Rice
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in vitamins Equal
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Buckwheat Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
22
Buckwheat
10
Rice
Mineral Summary Score
71
Buckwheat
9
Rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Rice
Contains more Iron +83.3%
Contains more Calcium +80%
Contains more Potassium +1214.3%
Contains more Magnesium +1825%
Contains more Copper +1494.2%
Contains more Zinc +389.8%
Contains more Phosphorus +707%
Equal in Sodium - 1
Contains more Iron +83.3%
Contains more Calcium +80%
Contains more Potassium +1214.3%
Contains more Magnesium +1825%
Contains more Copper +1494.2%
Contains more Zinc +389.8%
Contains more Phosphorus +707%
Equal in Sodium - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Rice
Contains more Vitamin B2 +3169.2%
Contains more Vitamin B3 +375.6%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +125.8%
Contains more Vitamin B1 +61.4%
Contains more Folic acid (B9) +∞%
Contains more Vitamin B2 +3169.2%
Contains more Vitamin B3 +375.6%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +125.8%
Contains more Vitamin B1 +61.4%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
80%
Buckwheat
16%
Rice
Carbohydrates
72%
Buckwheat
28%
Rice
Fats
16%
Buckwheat
1%
Rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Buckwheat Rice Opinion
Calories 343 130 Buckwheat
Protein 13.25 2.69 Buckwheat
Fats 3.4 0.28 Buckwheat
Vitamin C 0 0
Carbs 71.5 28.17 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 1.2 Buckwheat
Calcium 18 10 Buckwheat
Potassium 460 35 Buckwheat
Magnesium 231 12 Buckwheat
Sugars 0.05 Rice
Fiber 10 0.4 Buckwheat
Copper 1.1 0.069 Buckwheat
Zinc 2.4 0.49 Buckwheat
Starch
Phosphorus 347 43 Buckwheat
Sodium 1 1
Vitamin A 0 0
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.101 0.163 Rice
Vitamin B2 0.425 0.013 Buckwheat
Vitamin B3 7.02 1.476 Buckwheat
Vitamin B5 1.233 0.39 Buckwheat
Vitamin B6 0.21 0.093 Buckwheat
Vitamin B12 0 0
Vitamin K 0 Rice
Folic acid (B9) 0 55 Rice
Trans Fat
Saturated Fat 0.741 0.077 Rice
Monounsaturated Fat 1.04 0.088 Buckwheat
Polyunsaturated fat 1.039 0.076 Buckwheat
Tryptophan 0.192 0.031 Buckwheat
Threonine 0.506 0.096 Buckwheat
Isoleucine 0.498 0.116 Buckwheat
Leucine 0.832 0.222 Buckwheat
Lysine 0.672 0.097 Buckwheat
Methionine 0.172 0.063 Buckwheat
Phenylalanine 0.52 0.144 Buckwheat
Valine 0.678 0.164 Buckwheat
Histidine 0.309 0.063 Buckwheat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.