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  6. Arborio rice vs. Buckwheat

Arborio rice vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between Arborio rice and Buckwheat

  • Arborio rice has more Folate, Vitamin B1, Selenium, and Iron, while Buckwheat has more Magnesium, Copper, and Phosphorus.
  • Arborio rice covers your daily need of Folate 11% more than Buckwheat.
  • Arborio rice contains 4 times more Vitamin B1 than Buckwheat. While Arborio rice contains 0.164mg of Vitamin B1, Buckwheat contains only 0.04mg.

These are the specific foods used in this comparison Rice, white, short-grain, enriched, cooked and Buckwheat groats, roasted, cooked.

Infographic

Arborio 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more IronIron +82.5%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +240.9%
Contains more MagnesiumMagnesium +537.5%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +238.5%
Contains more CopperCopper +102.8%
Contains more ZincZinc +52.5%
Contains more PhosphorusPhosphorus +112.1%
Contains more ManganeseManganese +12.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin B1Vitamin B1 +310%
Contains more Vitamin B3Vitamin B3 +58.8%
Contains more FolateFolate +321.4%
Contains more Vitamin B2Vitamin B2 +143.8%
Contains more Vitamin B6Vitamin B6 +30.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.359mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
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 CarbsCarbs +44.1%
Contains more ProteinProtein +43.2%
Contains more FatsFats +226.3%
Contains more WaterWater +10.4%
Contains more OtherOther +126.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated Fat: Sat. Fat 0.051 g
Monounsaturated Fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated Fat -61.9%
Contains more Mono. FatMonounsaturated Fat +224.1%
Contains more Poly. FatPolyunsaturated fat +276%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Buckwheat Opinion
Calories 130kcal 92kcal Arborio rice
Protein 2.36g 3.38g Buckwheat
Fats 0.19g 0.62g Buckwheat
Net carbs 28.73g 17.24g Arborio rice
Carbs 28.73g 19.94g Arborio rice
Magnesium 8mg 51mg Buckwheat
Calcium 1mg 7mg Buckwheat
Potassium 26mg 88mg Buckwheat
Iron 1.46mg 0.8mg Arborio rice
Sugar 0.9g Arborio rice
Fiber 2.7g Buckwheat
Copper 0.072mg 0.146mg Buckwheat
Zinc 0.4mg 0.61mg Buckwheat
Phosphorus 33mg 70mg Buckwheat
Sodium 0mg 4mg Arborio rice
Vitamin E 0.09mg Buckwheat
Manganese 0.357mg 0.403mg Buckwheat
Selenium 7.5µg 2.2µg Arborio rice
Vitamin B1 0.164mg 0.04mg Arborio rice
Vitamin B2 0.016mg 0.039mg Buckwheat
Vitamin B3 1.493mg 0.94mg Arborio rice
Vitamin B5 0.397mg 0.359mg Arborio rice
Vitamin B6 0.059mg 0.077mg Buckwheat
Vitamin K 1.9µg Buckwheat
Folate 59µg 14µg Arborio rice
Choline 20.1mg Buckwheat
Saturated Fat 0.051g 0.134g Arborio rice
Monounsaturated Fat 0.058g 0.188g Buckwheat
Polyunsaturated fat 0.05g 0.188g Buckwheat
Tryptophan 0.027mg 0.049mg Buckwheat
Threonine 0.084mg 0.129mg Buckwheat
Isoleucine 0.102mg 0.127mg Buckwheat
Leucine 0.195mg 0.212mg Buckwheat
Lysine 0.085mg 0.172mg Buckwheat
Methionine 0.056mg 0.044mg Arborio rice
Phenylalanine 0.126mg 0.133mg Buckwheat
Valine 0.144mg 0.173mg Buckwheat
Histidine 0.056mg 0.079mg Buckwheat
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Arborio rice
8%
Buckwheat
Minerals Daily Need Coverage Score
20%
Arborio rice
24%
Buckwheat

Comparison summary

Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 18)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.083g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.