Buckwheat vs. Arborio rice — In-Depth Nutrition Comparison

Compare

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

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.

Buckwheat

Arborio rice

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.

Buckwheat

Arborio rice

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%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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%