Buckwheat vs. Glutinous rice — In-Depth Nutrition Comparison
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A recap on differences between buckwheat and glutinous rice
- Buckwheat has more magnesium, copper, phosphorus, iron, fiber, and manganese; however, glutinous rice is higher in selenium.
- Buckwheat covers your daily magnesium needs 11% more than glutinous rice.
- Glutinous rice contains 10 times less choline than buckwheat. Buckwheat contains 20.1mg of choline, while glutinous rice contains 2.1mg.
- The glycemic index of glutinous rice is higher.
Food varieties used in this article are Buckwheat groats, roasted, cooked and Rice, white, glutinous, unenriched, 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 | +920% |
| Contains more CalciumCalcium | +250% |
| Contains more PotassiumPotassium | +780% |
| Contains more IronIron | +471.4% |
| Contains more CopperCopper | +198% |
| Contains more ZincZinc | +48.8% |
| Contains more PhosphorusPhosphorus | +775% |
| Contains less SodiumSodium | -20% |
| Contains more ManganeseManganese | +53.8% |
| Contains more SeleniumSelenium | +154.5% |
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 | +125% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +224.1% |
| Contains more Vitamin B5Vitamin B5 | +67% |
| Contains more Vitamin B6Vitamin B6 | +196.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1300% |
| Contains more CholineCholine | +857.1% |
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:
2.02 g
Fats:
0.19 g
Carbs:
21.09 g
Water:
76.63 g
Other:
0.07 g
| Contains more ProteinProtein | +67.3% |
| Contains more FatsFats | +226.3% |
| Contains more OtherOther | +514.3% |
~equal in
Carbs
~21.09g
~equal in
Water
~76.63g
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
0.039 g
Monounsaturated fat:
Mono. Fat
0.07 g
Polyunsaturated fat:
Poly. Fat
0.069 g
| Contains more Mono. FatMonounsaturated fat | +168.6% |
| Contains more Poly. FatPolyunsaturated fat | +172.5% |
| Contains less Sat. FatSaturated fat | -70.9% |
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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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Magnesium | 51mg | 5mg | 11% |
| Copper | 0.146mg | 0.049mg | 11% |
| Phosphorus | 70mg | 8mg | 9% |
| Iron | 0.8mg | 0.14mg | 8% |
| Fiber | 2.7g | 1g | 7% |
| Selenium | 2.2µg | 5.6µg | 6% |
| Manganese | 0.403mg | 0.262mg | 6% |
| Vitamin B6 | 0.077mg | 0.026mg | 4% |
| Vitamin B3 | 0.94mg | 0.29mg | 4% |
| Folate | 14µg | 1µg | 3% |
| Vitamin B5 | 0.359mg | 0.215mg | 3% |
| Choline | 20.1mg | 2.1mg | 3% |
| Protein | 3.38g | 2.02g | 3% |
| Potassium | 88mg | 10mg | 2% |
| Zinc | 0.61mg | 0.41mg | 2% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Vitamin B1 | 0.04mg | 0.02mg | 2% |
| Vitamin B2 | 0.039mg | 0.013mg | 2% |
| Calcium | 7mg | 2mg | 1% |
| Polyunsaturated fat | 0.188g | 0.069g | 1% |
| Fats | 0.62g | 0.19g | 1% |
| Calories | 92kcal | 97kcal | 0% |
| Net carbs | 17.24g | 20.09g | N/A |
| Carbs | 19.94g | 21.09g | 0% |
| Sugar | 0.9g | 0.05g | N/A |
| Sodium | 4mg | 5mg | 0% |
| Vitamin E | 0.09mg | 0.04mg | 0% |
| Saturated fat | 0.134g | 0.039g | 0% |
| Monounsaturated fat | 0.188g | 0.07g | 0% |
| Tryptophan | 0.049mg | 0.023mg | 0% |
| Threonine | 0.129mg | 0.072mg | 0% |
| Isoleucine | 0.127mg | 0.087mg | 0% |
| Leucine | 0.212mg | 0.167mg | 0% |
| Lysine | 0.172mg | 0.073mg | 0% |
| Methionine | 0.044mg | 0.047mg | 0% |
| Phenylalanine | 0.133mg | 0.108mg | 0% |
| Valine | 0.173mg | 0.123mg | 0% |
| Histidine | 0.079mg | 0.047mg | 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%
3%
Minerals Daily Need Coverage Score
24%
11%
Comparison summary
Which food is lower in Sugar?
Glutinous rice is lower in Sugar (difference - 0.85g)
Which food is lower in Saturated fat?
Glutinous rice is lower in Saturated fat (difference - 0.095g)
Which food is cheaper?
Glutinous rice is cheaper (difference - $1.4)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)