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Buckwheat vs Arborio rice - In-Depth Nutrition Comparison

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Differences between Buckwheat and Arborio rice

  • Arborio rice contains less Copper, Magnesium, Phosphorus, Manganese, Vitamin B3, Vitamin B2, Zinc, Vitamin B5, Potassium, and Vitamin B6 than Buckwheat.
  • Buckwheat's daily need coverage for Copper is 114% higher.
  • Arborio rice contains 29 times less Magnesium than Buckwheat. Buckwheat contains 231mg of Magnesium, while Arborio rice contains 8mg.

The food types used in this comparison are Buckwheat and Rice, white, short-grain, enriched, cooked.

Infographic

Buckwheat vs Arborio rice infographic
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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 +50.7%
Contains more Calcium +1700%
Contains more Potassium +1669.2%
Contains more Magnesium +2787.5%
Contains more Copper +1427.8%
Contains more Zinc +500%
Contains more Phosphorus +951.5%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +50.7%
Contains more Calcium +1700%
Contains more Potassium +1669.2%
Contains more Magnesium +2787.5%
Contains more Copper +1427.8%
Contains more Zinc +500%
Contains more Phosphorus +951.5%
Contains less Sodium -100%

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 +2556.3%
Contains more Vitamin B3 +370.2%
Contains more Vitamin B5 +210.6%
Contains more Vitamin B6 +255.9%
Contains more Vitamin B1 +62.4%
Contains more Folate +96.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
Contains more Vitamin B2 +2556.3%
Contains more Vitamin B3 +370.2%
Contains more Vitamin B5 +210.6%
Contains more Vitamin B6 +255.9%
Contains more Vitamin B1 +62.4%
Contains more Folate +96.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
13
Arborio rice
Mineral Summary Score
109
Buckwheat
14
Arborio rice

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 food.
Protein
80%
Buckwheat
14%
Arborio rice
Carbohydrates
72%
Buckwheat
29%
Arborio rice
Fats
16%
Buckwheat
1%
Arborio rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Arborio rice
Rich in minerals ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 - 15)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.69g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Buckwheat Arborio rice Opinion
Calories 343 130 Buckwheat
Protein 13.25 2.36 Buckwheat
Fats 3.4 0.19 Buckwheat
Vitamin C 0 0
Carbs 71.5 28.73 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 1.46 Buckwheat
Calcium 18 1 Buckwheat
Potassium 460 26 Buckwheat
Magnesium 231 8 Buckwheat
Sugar
Fiber 10 Buckwheat
Copper 1.1 0.072 Buckwheat
Zinc 2.4 0.4 Buckwheat
Starch
Phosphorus 347 33 Buckwheat
Sodium 1 0 Arborio rice
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.101 0.164 Arborio rice
Vitamin B2 0.425 0.016 Buckwheat
Vitamin B3 7.02 1.493 Buckwheat
Vitamin B5 1.233 0.397 Buckwheat
Vitamin B6 0.21 0.059 Buckwheat
Vitamin B12 0 0
Vitamin K
Folate 30 59 Arborio rice
Trans Fat
Saturated Fat 0.741 0.051 Arborio rice
Monounsaturated Fat 1.04 0.058 Buckwheat
Polyunsaturated fat 1.039 0.05 Buckwheat
Tryptophan 0.192 0.027 Buckwheat
Threonine 0.506 0.084 Buckwheat
Isoleucine 0.498 0.102 Buckwheat
Leucine 0.832 0.195 Buckwheat
Lysine 0.672 0.085 Buckwheat
Methionine 0.172 0.056 Buckwheat
Phenylalanine 0.52 0.126 Buckwheat
Valine 0.678 0.144 Buckwheat
Histidine 0.309 0.056 Buckwheat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.