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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 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 D ~0µg

~equal in Vitamin A ~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%
Selenium	2.2µg	7.5µg	10%
Vitamin B1	0.04mg	0.164mg	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%
Protein	3.38g	2.36g	2%
Potassium	88mg	26mg	2%
Zinc	0.61mg	0.4mg	2%
Manganese	0.403mg	0.357mg	2%
Vitamin B2	0.039mg	0.016mg	2%
Vitamin K	1.9µg		2%
Fats	0.62g	0.19g	1%
Calcium	7mg	1mg	1%
Vitamin E	0.09mg		1%
Vitamin B5	0.359mg	0.397mg	1%
Vitamin B6	0.077mg	0.059mg	1%
Polyunsaturated fat	0.188g	0.05g	1%
Protein per 100 calories	3.7g	1.8g	N/A
Calories per 10 g protein	272kcal	551kcal	N/A
Weight per 100 calories	109g	77g	N/A
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%