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Buckwheat vs Rice - In-Depth Nutrition Comparison

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Summary of differences between Buckwheat and Rice

  • Rice has less Copper, Magnesium, Phosphorus, Fiber, Manganese, Vitamin B3, Vitamin B2, Zinc, Vitamin B5, and Iron than Buckwheat.
  • Buckwheat covers your daily need of Copper 115% more than Rice.
  • Buckwheat has 33 times more Vitamin B2 than Rice. While Buckwheat has 0.425mg of Vitamin B2, Rice has only 0.013mg.

These are the specific foods used in this comparison Buckwheat and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Buckwheat vs Rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Rice
Contains more Iron +83.3%
Contains more Calcium +80%
Contains more Potassium +1214.3%
Contains more Magnesium +1825%
Contains more Copper +1494.2%
Contains more Zinc +389.8%
Contains more Phosphorus +707%
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +83.3%
Contains more Calcium +80%
Contains more Potassium +1214.3%
Contains more Magnesium +1825%
Contains more Copper +1494.2%
Contains more Zinc +389.8%
Contains more Phosphorus +707%
Equal in Sodium - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Rice
Contains more Vitamin B2 +3169.2%
Contains more Vitamin B3 +375.6%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +125.8%
Contains more Vitamin B1 +61.4%
Contains more Folate +93.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Contains more Vitamin B2 +3169.2%
Contains more Vitamin B3 +375.6%
Contains more Vitamin B5 +216.2%
Contains more Vitamin B6 +125.8%
Contains more Vitamin B1 +61.4%
Contains more Folate +93.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
13
Rice
Mineral Summary Score
109
Buckwheat
14
Rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
16%
Rice
Carbohydrates
72%
Buckwheat
28%
Rice
Fats
16%
Buckwheat
1%
Rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Rice
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.664g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.6)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Buckwheat Rice Opinion
Calories 343 130 Buckwheat
Protein 13.25 2.69 Buckwheat
Fats 3.4 0.28 Buckwheat
Vitamin C 0 0
Carbs 71.5 28.17 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 1.2 Buckwheat
Calcium 18 10 Buckwheat
Potassium 460 35 Buckwheat
Magnesium 231 12 Buckwheat
Sugar 0.05 Buckwheat
Fiber 10 0.4 Buckwheat
Copper 1.1 0.069 Buckwheat
Zinc 2.4 0.49 Buckwheat
Starch
Phosphorus 347 43 Buckwheat
Sodium 1 1
Vitamin A 0 0
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.101 0.163 Rice
Vitamin B2 0.425 0.013 Buckwheat
Vitamin B3 7.02 1.476 Buckwheat
Vitamin B5 1.233 0.39 Buckwheat
Vitamin B6 0.21 0.093 Buckwheat
Vitamin B12 0 0
Vitamin K 0 Rice
Folate 30 58 Rice
Trans Fat
Saturated Fat 0.741 0.077 Rice
Monounsaturated Fat 1.04 0.088 Buckwheat
Polyunsaturated fat 1.039 0.076 Buckwheat
Tryptophan 0.192 0.031 Buckwheat
Threonine 0.506 0.096 Buckwheat
Isoleucine 0.498 0.116 Buckwheat
Leucine 0.832 0.222 Buckwheat
Lysine 0.672 0.097 Buckwheat
Methionine 0.172 0.063 Buckwheat
Phenylalanine 0.52 0.144 Buckwheat
Valine 0.678 0.164 Buckwheat
Histidine 0.309 0.063 Buckwheat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.