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Wild rice vs Buckwheat - 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.
Wild rice Buckwheat
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
Wild 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
23
Wild rice
22
Buckwheat
Mineral Summary Score
67
Wild 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
:
Contains more Calcium +16.7%
Contains more Zinc +148.3%
Contains more Phosphorus +24.8%
Contains more Iron +12.2%
Contains more Magnesium +30.5%
Contains more Copper +109.9%
Contains less Sodium -85.7%
Equal in Potassium - 460
Contains more Calcium +16.7%
Contains more Zinc +148.3%
Contains more Phosphorus +24.8%
Contains more Iron +12.2%
Contains more Magnesium +30.5%
Contains more Copper +109.9%
Contains less Sodium -85.7%
Equal in Potassium - 460

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 A +∞%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B6 +86.2%
Contains more Vitamin B2 +62.2%
Contains more Vitamin B5 +14.8%
Equal in Vitamin B3 - 7.02
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B6 +86.2%
Contains more Vitamin B2 +62.2%
Contains more Vitamin B5 +14.8%
Equal in Vitamin B3 - 7.02

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
88%
Wild rice
80%
Buckwheat
Carbohydrates
75%
Wild rice
72%
Buckwheat
Fats
5%
Wild 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 Wild rice Buckwheat Opinion
Calories 357 343 Wild rice
Protein 14.73 13.25 Wild rice
Fats 1.08 3.4 Buckwheat
Vitamin C 0 0
Carbs 74.9 71.5 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 2.2 Buckwheat
Calcium 21 18 Wild rice
Potassium 427 460 Buckwheat
Magnesium 177 231 Buckwheat
Sugars 2.5 Wild rice
Fiber 6.2 10 Buckwheat
Copper 0.524 1.1 Buckwheat
Zinc 5.96 2.4 Wild rice
Starch
Phosphorus 433 347 Wild rice
Sodium 7 1 Buckwheat
Vitamin A 19 0 Wild rice
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.101 Wild rice
Vitamin B2 0.262 0.425 Buckwheat
Vitamin B3 6.733 7.02 Buckwheat
Vitamin B5 1.074 1.233 Buckwheat
Vitamin B6 0.391 0.21 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.156 0.741 Wild rice
Monounsaturated Fat 0.159 1.04 Buckwheat
Polyunsaturated fat 0.676 1.039 Buckwheat
Tryptophan 0.179 0.192 Buckwheat
Threonine 0.469 0.506 Buckwheat
Isoleucine 0.618 0.498 Wild rice
Leucine 1.018 0.832 Wild rice
Lysine 0.629 0.672 Buckwheat
Methionine 0.438 0.172 Wild rice
Phenylalanine 0.721 0.52 Wild rice
Valine 0.858 0.678 Wild rice
Histidine 0.384 0.309 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.