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Rice vs Buckwheat - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.664g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.6)
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 minerals?
Buckwheat
Buckwheat is relatively richer in minerals
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)
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.
Rice Buckwheat
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rice Buckwheat
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
10
Rice
22
Buckwheat
Mineral Summary Score
9
Rice
71
Buckwheat

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
Rice
0
:
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
Rice
4
:
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) +∞%
Contains more Vitamin B2 +3169.2%
Contains more Vitamin B3 +375.6%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +125.8%

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
16%
Rice
80%
Buckwheat
Carbohydrates
28%
Rice
72%
Buckwheat
Fats
1%
Rice
16%
Buckwheat

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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 Rice Buckwheat Opinion
Calories 130 343 Buckwheat
Protein 2.69 13.25 Buckwheat
Fats 0.28 3.4 Buckwheat
Vitamin C 0 0
Carbs 28.17 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 2.2 Buckwheat
Calcium 10 18 Buckwheat
Potassium 35 460 Buckwheat
Magnesium 12 231 Buckwheat
Sugars 0.05 Rice
Fiber 0.4 10 Buckwheat
Copper 0.069 1.1 Buckwheat
Zinc 0.49 2.4 Buckwheat
Starch
Phosphorus 43 347 Buckwheat
Sodium 1 1
Vitamin A 0 0
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.163 0.101 Rice
Vitamin B2 0.013 0.425 Buckwheat
Vitamin B3 1.476 7.02 Buckwheat
Vitamin B5 0.39 1.233 Buckwheat
Vitamin B6 0.093 0.21 Buckwheat
Vitamin B12 0 0
Vitamin K 0 Rice
Folic acid (B9) 55 0 Rice
Trans Fat
Saturated Fat 0.077 0.741 Rice
Monounsaturated Fat 0.088 1.04 Buckwheat
Polyunsaturated fat 0.076 1.039 Buckwheat
Tryptophan 0.031 0.192 Buckwheat
Threonine 0.096 0.506 Buckwheat
Isoleucine 0.116 0.498 Buckwheat
Leucine 0.222 0.832 Buckwheat
Lysine 0.097 0.672 Buckwheat
Methionine 0.063 0.172 Buckwheat
Phenylalanine 0.144 0.52 Buckwheat
Valine 0.164 0.678 Buckwheat
Histidine 0.063 0.309 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.