Buckwheat vs. Arborio rice — In-Depth Nutrition Comparison
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Summary of differences between buckwheat and arborio rice
- Buckwheat has more magnesium, copper, and phosphorus, while arborio rice has more folate, vitamin B1, selenium, and iron.
- Arborio rice covers your daily need for folate, 11% more than buckwheat.
- Buckwheat contains 6 times more magnesium than arborio rice. While buckwheat contains 51mg of magnesium, arborio rice contains only 8mg.
- Buckwheat has a lower glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of arborio rice is 69.
These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Rice, white, short-grain, enriched, cooked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
| Contains more IronIron | +82.5% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +240.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +143.8% |
| Contains more Vitamin B6Vitamin B6 | +30.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +310% |
| Contains more Vitamin B3Vitamin B3 | +58.8% |
| Contains more Vitamin B5Vitamin B5 | +10.6% |
| Contains more FolateFolate | +321.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
| Contains more ProteinProtein | +43.2% |
| Contains more FatsFats | +226.3% |
| Contains more OtherOther | +126.3% |
| Contains more CarbsCarbs | +44.1% |
~equal in
Water
~68.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +224.1% |
| Contains more Poly. FatPolyunsaturated fat | +276% |
| Contains less Sat. FatSaturated fat | -61.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 2.7g | 11% | |
| Folate | 14µg | 59µg | 11% |
| Magnesium | 51mg | 8mg | 10% |
| Vitamin B1 | 0.04mg | 0.164mg | 10% |
| Selenium | 2.2µg | 7.5µg | 10% |
| Iron | 0.8mg | 1.46mg | 8% |
| Copper | 0.146mg | 0.072mg | 8% |
| Phosphorus | 70mg | 33mg | 5% |
| Choline | 20.1mg | 4% | |
| Carbs | 19.94g | 28.73g | 3% |
| Vitamin B3 | 0.94mg | 1.493mg | 3% |
| Calories | 92kcal | 130kcal | 2% |
| Manganese | 0.403mg | 0.357mg | 2% |
| Vitamin K | 1.9µg | 2% | |
| Protein | 3.38g | 2.36g | 2% |
| Vitamin B2 | 0.039mg | 0.016mg | 2% |
| Zinc | 0.61mg | 0.4mg | 2% |
| Potassium | 88mg | 26mg | 2% |
| Vitamin E | 0.09mg | 1% | |
| Polyunsaturated fat | 0.188g | 0.05g | 1% |
| Vitamin B5 | 0.359mg | 0.397mg | 1% |
| Vitamin B6 | 0.077mg | 0.059mg | 1% |
| Calcium | 7mg | 1mg | 1% |
| Fats | 0.62g | 0.19g | 1% |
| Net carbs | 17.24g | 28.73g | N/A |
| Sugar | 0.9g | N/A | |
| Sodium | 4mg | 0mg | 0% |
| Saturated fat | 0.134g | 0.051g | 0% |
| Monounsaturated fat | 0.188g | 0.058g | 0% |
| Tryptophan | 0.049mg | 0.027mg | 0% |
| Threonine | 0.129mg | 0.084mg | 0% |
| Isoleucine | 0.127mg | 0.102mg | 0% |
| Leucine | 0.212mg | 0.195mg | 0% |
| Lysine | 0.172mg | 0.085mg | 0% |
| Methionine | 0.044mg | 0.056mg | 0% |
| Phenylalanine | 0.133mg | 0.126mg | 0% |
| Valine | 0.173mg | 0.144mg | 0% |
| Histidine | 0.079mg | 0.056mg | 0% |
| Fructose | 0.1g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
12%
Minerals Daily Need Coverage Score
24%
20%
Comparison summary
Which food is richer in minerals?
Buckwheat is relatively richer in minerals
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 18)
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Arborio rice is lower in Saturated fat (difference - 0.083g)
Which food is cheaper?
Arborio rice is cheaper (difference - $1.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.