Buckwheat vs. Rice — Health Impact and Nutrition Comparison

Classification

Even though both buckwheat and rice are used as cereals in the kitchen, buckwheat is not a true grain. Buckwheat is called a pseudocereal. It is the seed of a non-grass plant - Fagopyrum esculentum - that belongs to the Fagopyrum genus and Polygonaceae family. Other members of this family include rhubarb and sorrel.

Rice, on the other hand, is a true cereal grain, being the seed of a grass plant. The rice plant belongs to the Poaceae family and the Oryza genus. Rice shares this family with wheat, corn, barney, and millet.

Taste and Use

While both buckwheat and rice can be described as having a mild, earthy, or nutty taste, buckwheat can also be slightly bitter. Rice is relatively more neutral in taste. The flavor of rice can vary slightly depending on the type of rice, such as jasmine rice with a slightly floral aroma and basmati rice with a slightly nutty taste. 

Both are usually boiled and served on their own or as part of more complex meals. Rice is a staple in many cultures, typically used as a side dish or as the base for dishes like stir-fries and pilafs. Buckwheat is often used to make dishes like soba noodles, crepes, and porridge.

Macronutrients and Calories

Rice is slightly denser in nutrients overall, containing about 31% nutrients and 69% water, while cooked buckwheat consists of 24% nutrients and 76% water.

The two grains have similar average serving sizes per person - one cup. For buckwheat, one cup weighs 168g, while one cup of rice is 158g.

Vitamins

Rice is 4 times richer in vitamin B1 (thiamine) and vitamin B9 (folate). In addition, rice also contains more vitamins B3 (niacin) and B6 compared to buckwheat. 

In 100 grams of rice, there are about 0.163 milligrams of thiamine (13% of the daily recommended intake) and 58 micrograms of folate (15% of the daily recommended intake).

At the same time, buckwheat is 3 times higher in vitamin B2 (riboflavin) and 2 times higher in vitamin E. Buckwheat provides vitamin K, which rice lacks entirely.

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

4

Rice

4

Contains more Vitamin EVitamin E	+125%
Contains more Vitamin B2Vitamin B2	+200%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+857.1%

Contains more Vitamin B1Vitamin B1	+307.5%
Contains more Vitamin B3Vitamin B3	+57%
Contains more Vitamin B6Vitamin B6	+20.8%
Contains more FolateFolate	+314.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0IU

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.39mg

~equal in Vitamin B12 ~0µg

Minerals

Buckwheat is overall richer in minerals. It provides 4 times more magnesium and 2 times more potassium and copper (0.146 mg, which is 16% of the daily recommended intake). Buckwheat is also richer in phosphorus and zinc.

In a 100 g serving of buckwheat, there are about 51 mg of magnesium, which is roughly 12% of the recommended daily intake for adults. In comparison, white rice contains significantly less magnesium. 

Rice, however, is higher in calcium, iron, and manganese (0.472 mg, which is 20% of the daily recommended intake) while being lower in sodium.

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

5

Rice

5

Contains more MagnesiumMagnesium	+325%
Contains more PotassiumPotassium	+151.4%
Contains more CopperCopper	+111.6%
Contains more ZincZinc	+24.5%
Contains more PhosphorusPhosphorus	+62.8%

Contains more CalciumCalcium	+42.9%
Contains more IronIron	+50%
Contains less SodiumSodium	-75%
Contains more ManganeseManganese	+17.1%
Contains more SeleniumSelenium	+240.9%

Glycemic Index

The glycemic index of buckwheat, boiled in water with 2g of salt, is calculated to be 51±10. This is a low glycemic index value.

Based on 10 different studies, the average glycemic index of boiled Basmati white rice has been calculated to be 60 (3), which is considered to be a medium index value.

Thus, even though the glycemic index values of buckwheat and rice are not drastically different, buckwheat raises blood glucose levels at a slower pace compared to rice.

You can visit our page to find a complete list of the glycemic index values of over 600 foods.

Insulin Index

The insulin index measures how much blood insulin levels rise after the consumption of a given food.

The insulin index values of buckwheat and rice have been calculated to be 53 and 79, respectively (4, 5).

Rice raises not only blood glucose but also insulin levels quicker compared to buckwheat. 

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Buckwheat contains rutin, a powerful antioxidant flavonoid. This compound may have anti-atherosclerotic properties by preventing the oxidation of LDL (bad cholesterol), a key step in the formation of arterial plaques that contribute to atherosclerosis. However, more research is needed for accurate information (6). 

Several studies indicate that regular consumption of buckwheat may improve lipid profiles, making it protective against CVD (6). 

According to studies, both white rice and buckwheat contain bioactive peptides that have been shown to inhibit ACE, reducing blood pressure. These peptides mimic the action of ACE inhibitors such as Lisinopril or Captopril, potentially making them beneficial for managing blood pressure. This is especially important for individuals with hypertension or at risk of CVD (7,8). 

At the same time, some studies find a high intake of white rice potentially increases the risk of cardiovascular disease, while others find no significant associations (9, 10, 11).

The American Heart Association recommends choosing whole grains, such as buckwheat or brown rice, over refined grains, such as white rice, for improved health results (12).

Diabetes

Buckwheat has lower glycemic and insulin index values, meaning that buckwheat consumption results in a lower blood glucose and insulin peak level than white rice.

Tartary buckwheat has been researched to potentially improve insulin resistance and lipid profile in type 2 diabetes patients (13).

Conversely, there is moderate evidence that white rice intake is associated with type 2 diabetes risk (11).

Cancer

Whole grains high in dietary fiber, such as buckwheat, can help reduce the risk of colorectal or bowel cancer (14).

Rice can be a source of the carcinogenic compound arsenic, but it has been studied about cancer. A small increased risk of breast and bladder cancer was found to be associated with rice intake (15).