Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Buckwheat vs Rice - In-Depth Nutrition Comparison

Compare

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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Rice
Contains more Calcium +80%
Contains more Iron +83.3%
Contains more Magnesium +1825%
Contains more Phosphorus +707%
Contains more Potassium +1214.3%
Contains more Zinc +389.8%
Contains more Copper +1494.2%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +80%
Contains more Iron +83.3%
Contains more Magnesium +1825%
Contains more Phosphorus +707%
Contains more Potassium +1214.3%
Contains more Zinc +389.8%
Contains more Copper +1494.2%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
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%

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 Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Rice Opinion
Net carbs 61.5g 27.77g Buckwheat
Protein 13.25g 2.69g Buckwheat
Fats 3.4g 0.28g Buckwheat
Carbs 71.5g 28.17g Buckwheat
Calories 343kcal 130kcal Buckwheat
Starch g g
Fructose g g
Sugar g 0.05g Buckwheat
Fiber 10g 0.4g Buckwheat
Calcium 18mg 10mg Buckwheat
Iron 2.2mg 1.2mg Buckwheat
Magnesium 231mg 12mg Buckwheat
Phosphorus 347mg 43mg Buckwheat
Potassium 460mg 35mg Buckwheat
Sodium 1mg 1mg
Zinc 2.4mg 0.49mg Buckwheat
Copper 1.1mg 0.069mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E mg 0.04mg Rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.163mg Rice
Vitamin B2 0.425mg 0.013mg Buckwheat
Vitamin B3 7.02mg 1.476mg Buckwheat
Vitamin B5 1.233mg 0.39mg Buckwheat
Vitamin B6 0.21mg 0.093mg Buckwheat
Folate 30µg 58µg Rice
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Rice
Tryptophan 0.192mg 0.031mg Buckwheat
Threonine 0.506mg 0.096mg Buckwheat
Isoleucine 0.498mg 0.116mg Buckwheat
Leucine 0.832mg 0.222mg Buckwheat
Lysine 0.672mg 0.097mg Buckwheat
Methionine 0.172mg 0.063mg Buckwheat
Phenylalanine 0.52mg 0.144mg Buckwheat
Valine 0.678mg 0.164mg Buckwheat
Histidine 0.309mg 0.063mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.741g 0.077g Rice
Monounsaturated Fat 1.04g 0.088g Buckwheat
Polyunsaturated fat 1.039g 0.076g Buckwheat

Which food is preferable for your diet?

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

People also compare

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

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 Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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.

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.