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  6. Buckwheat vs. Glutinous rice

Buckwheat vs. Glutinous rice — In-Depth Nutrition Comparison

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A recap on the 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

Buckwheat vs Glutinous rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
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%
~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 Buckwheat Glutinous rice 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
2% 21% 77%
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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
22% 39% 39%
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.