Buckwheat vs. Cream of Rice — In-Depth Nutrition Comparison

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How are buckwheat and cream of Rice different?

Buckwheat is richer in copper, magnesium, manganese, fiber, phosphorus, and vitamin B5, while cream of Rice is higher in iron.
Cream of Rice covers your daily need for iron, 40% more than buckwheat.
Buckwheat contains 27 times more fiber than cream of Rice. Buckwheat contains 2.7g of fiber, while cream of Rice contains 0.1g.
Buckwheat is lower in sodium.

Buckwheat groats, roasted, cooked and Cereals, CREAM OF RICE, cooked with water, with salt types were used in this article.

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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.

Buckwheat

Cream of Rice

Contains more MagnesiumMagnesium	+1600%
Contains more CalciumCalcium	+600%
Contains more PotassiumPotassium	+340%
Contains more CopperCopper	+329.4%
Contains more ZincZinc	+281.3%
Contains more PhosphorusPhosphorus	+311.8%
Contains less SodiumSodium	-97.7%
Contains more ManganeseManganese	+179.9%

Contains more IronIron	+395%
Contains more SeleniumSelenium	+36.4%

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

Cream of Rice

Contains more Vitamin EVitamin E	+350%
Contains more Vitamin B2Vitamin B2	+116.7%
Contains more Vitamin B5Vitamin B5	+372.4%
Contains more Vitamin B6Vitamin B6	+185.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+366.7%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+77.5%
Contains more Vitamin B3Vitamin B3	+10.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.8mg	3.96mg	40%
Copper	0.146mg	0.034mg	12%
Magnesium	51mg	3mg	11%
Manganese	0.403mg	0.144mg	11%
Fiber	2.7g	0.1g	10%
Phosphorus	70mg	17mg	8%
Sodium	4mg	173mg	7%
Vitamin B5	0.359mg	0.076mg	6%
Protein	3.38g	0.9g	5%
Vitamin B6	0.077mg	0.027mg	4%
Choline	20.1mg		4%
Zinc	0.61mg	0.16mg	4%
Carbs	19.94g	11.5g	3%
Folate	14µg	3µg	3%
Vitamin B1	0.04mg	0.071mg	3%
Vitamin K	1.9µg	0µg	2%
Calories	92kcal	52kcal	2%
Vitamin B2	0.039mg	0.018mg	2%
Potassium	88mg	20mg	2%
Selenium	2.2µg	3µg	1%
Saturated fat	0.134g	0.02g	1%
Fats	0.62g	0.1g	1%
Polyunsaturated fat	0.188g	0.027g	1%
Calcium	7mg	1mg	1%
Vitamin B3	0.94mg	1.039mg	1%
Net carbs	17.24g	11.4g	N/A
Sugar	0.9g	0.04g	N/A
Vitamin E	0.09mg	0.02mg	0%
Monounsaturated fat	0.188g	0.031g	0%
Tryptophan	0.049mg	0.013mg	0%
Threonine	0.129mg	0.044mg	0%
Isoleucine	0.127mg	0.015mg	0%
Leucine	0.212mg	0.073mg	0%
Lysine	0.172mg	0.037mg	0%
Methionine	0.044mg	0.026mg	0%
Phenylalanine	0.133mg	0.037mg	0%
Valine	0.173mg	0.057mg	0%
Histidine	0.079mg	0.026mg	0%
Fructose	0.1g		0%