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Buckwheat vs Wild rice - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.585g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.6)
Which food contains less Sugars?
Buckwheat
Buckwheat contains less Sugars (difference - 2.5g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Wild rice
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Buckwheat Wild 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
23
Wild rice
Mineral Summary Score
71
Buckwheat
67
Wild 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
:
Contains more Iron +12.2%
Contains more Magnesium +30.5%
Contains more Copper +109.9%
Contains less Sodium -85.7%
Contains more Calcium +16.7%
Contains more Zinc +148.3%
Contains more Phosphorus +24.8%
Equal in Potassium - 427
Contains more Iron +12.2%
Contains more Magnesium +30.5%
Contains more Copper +109.9%
Contains less Sodium -85.7%
Contains more Calcium +16.7%
Contains more Zinc +148.3%
Contains more Phosphorus +24.8%
Equal in Potassium - 427

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
:
Contains more Vitamin B2 +62.2%
Contains more Vitamin B5 +14.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B6 +86.2%
Equal in Vitamin B3 - 6.733
Contains more Vitamin B2 +62.2%
Contains more Vitamin B5 +14.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B6 +86.2%
Equal in Vitamin B3 - 6.733

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
88%
Wild rice
Carbohydrates
72%
Buckwheat
75%
Wild rice
Fats
16%
Buckwheat
5%
Wild 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 Wild rice Opinion
Calories 343 357 Wild rice
Protein 13.25 14.73 Wild rice
Fats 3.4 1.08 Buckwheat
Vitamin C 0 0
Carbs 71.5 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 1.96 Buckwheat
Calcium 18 21 Wild rice
Potassium 460 427 Buckwheat
Magnesium 231 177 Buckwheat
Sugars 2.5 Wild rice
Fiber 10 6.2 Buckwheat
Copper 1.1 0.524 Buckwheat
Zinc 2.4 5.96 Wild rice
Starch
Phosphorus 347 433 Wild rice
Sodium 1 7 Buckwheat
Vitamin A 0 19 Wild rice
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.101 0.115 Wild rice
Vitamin B2 0.425 0.262 Buckwheat
Vitamin B3 7.02 6.733 Buckwheat
Vitamin B5 1.233 1.074 Buckwheat
Vitamin B6 0.21 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.741 0.156 Wild rice
Monounsaturated Fat 1.04 0.159 Buckwheat
Polyunsaturated fat 1.039 0.676 Buckwheat
Tryptophan 0.192 0.179 Buckwheat
Threonine 0.506 0.469 Buckwheat
Isoleucine 0.498 0.618 Wild rice
Leucine 0.832 1.018 Wild rice
Lysine 0.672 0.629 Buckwheat
Methionine 0.172 0.438 Wild rice
Phenylalanine 0.52 0.721 Wild rice
Valine 0.678 0.858 Wild rice
Histidine 0.309 0.384 Wild rice
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.