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  6. Brown rice vs. Buckwheat

Brown rice vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between Brown rice and Buckwheat?

  • Brown rice is richer than Buckwheat in Manganese, Vitamin B1, Vitamin B3, and Selenium.
  • Brown rice's daily need coverage for Manganese is 25% more.
  • Brown rice has 4 times more Vitamin B1 than Buckwheat. While Brown rice has 0.178mg of Vitamin B1, Buckwheat has only 0.04mg.

We used Rice, brown, long-grain, cooked and Buckwheat groats, roasted, cooked types in this article.

Infographic

Brown rice vs Buckwheat 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.
Brown rice
Brown rice
4
:
5
Buckwheat
Buckwheat
Contains more Phosphorus +47.1%
Contains more Zinc +16.4%
Contains more Manganese +141.7%
Contains more Selenium +163.6%
Contains more Calcium +133.3%
Contains more Iron +42.9%
Contains more Magnesium +30.8%
Contains more Copper +37.7%
Equal in Potassium - 88
Equal in Sodium - 4
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Phosphorus +47.1%
Contains more Zinc +16.4%
Contains more Manganese +141.7%
Contains more Selenium +163.6%
Contains more Calcium +133.3%
Contains more Iron +42.9%
Contains more Magnesium +30.8%
Contains more Copper +37.7%
Equal in Potassium - 88
Equal in Sodium - 4

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.
Brown rice
Brown rice
6
:
2
Buckwheat
Buckwheat
Contains more Vitamin E +88.9%
Contains more Vitamin B1 +345%
Contains more Vitamin B2 +76.9%
Contains more Vitamin B3 +172.4%
Contains more Vitamin B6 +59.7%
Contains more Folate +55.6%
Contains more Vitamin K +850%
Equal in Vitamin B5 - 0.359
Brown 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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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%
Contains more Vitamin E +88.9%
Contains more Vitamin B1 +345%
Contains more Vitamin B2 +76.9%
Contains more Vitamin B3 +172.4%
Contains more Vitamin B6 +59.7%
Contains more Folate +55.6%
Contains more Vitamin K +850%
Equal in Vitamin B5 - 0.359

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
3
:
2
Buckwheat
Buckwheat
Contains more Fats +56.5%
Contains more Carbs +28.3%
Contains more Protein +23.4%
Equal in Water - 75.63
Equal in Other - 0.43
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Fats +56.5%
Contains more Carbs +28.3%
Contains more Protein +23.4%
Equal in Water - 75.63
Equal in Other - 0.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +96.3%
Contains more Polyunsaturated fat +94.7%
Contains less Saturated Fat -48.5%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +96.3%
Contains more Polyunsaturated fat +94.7%
Contains less Saturated Fat -48.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
3
Buckwheat
Buckwheat
Contains more Starch +∞%
Contains more Sucrose +66.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +66.7%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Buckwheat Opinion
Net carbs 23.98g 17.24g Brown rice
Protein 2.74g 3.38g Buckwheat
Fats 0.97g 0.62g Brown rice
Carbs 25.58g 19.94g Brown rice
Calories 123kcal 92kcal Brown rice
Starch 24.79g Brown rice
Fructose 0g 0.1g Buckwheat
Sugar 0.24g 0.9g Brown rice
Fiber 1.6g 2.7g Buckwheat
Calcium 3mg 7mg Buckwheat
Iron 0.56mg 0.8mg Buckwheat
Magnesium 39mg 51mg Buckwheat
Phosphorus 103mg 70mg Brown rice
Potassium 86mg 88mg Buckwheat
Sodium 4mg 4mg
Zinc 0.71mg 0.61mg Brown rice
Copper 0.106mg 0.146mg Buckwheat
Manganese 0.974mg 0.403mg Brown rice
Selenium 5.8µg 2.2µg Brown rice
Vitamin E 0.17mg 0.09mg Brown rice
Vitamin B1 0.178mg 0.04mg Brown rice
Vitamin B2 0.069mg 0.039mg Brown rice
Vitamin B3 2.561mg 0.94mg Brown rice
Vitamin B5 0.38mg 0.359mg Brown rice
Vitamin B6 0.123mg 0.077mg Brown rice
Folate 9µg 14µg Buckwheat
Vitamin K 0.2µg 1.9µg Buckwheat
Tryptophan 0.033mg 0.049mg Buckwheat
Threonine 0.095mg 0.129mg Buckwheat
Isoleucine 0.109mg 0.127mg Buckwheat
Leucine 0.214mg 0.212mg Brown rice
Lysine 0.099mg 0.172mg Buckwheat
Methionine 0.058mg 0.044mg Brown rice
Phenylalanine 0.133mg 0.133mg
Valine 0.151mg 0.173mg Buckwheat
Histidine 0.066mg 0.079mg Buckwheat
Saturated Fat 0.26g 0.134g Buckwheat
Monounsaturated Fat 0.369g 0.188g Brown rice
Polyunsaturated fat 0.366g 0.188g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Buckwheat
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
14%
Brown rice
8%
Buckwheat
Minerals Daily Need Coverage Score
32%
Brown rice
24%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.66g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.4)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.