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  6. Buckwheat vs. Brown rice

Buckwheat vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between buckwheat and brown rice?

  • Brown rice is richer than buckwheat in manganese, vitamin B1, vitamin B3, and selenium.
  • Brown rice's daily need coverage for manganese is 25% more.
  • Buckwheat has 2 times more choline than brown rice. While buckwheat has 20.1mg of choline, brown rice has only 9.2mg.
  • The glycemic index of buckwheat is lower.

We used Buckwheat groats, roasted, cooked and Rice, brown, long-grain, cooked types in this article.

Infographic

Buckwheat vs Brown rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +30.8%
Contains more CalciumCalcium +133.3%
Contains more IronIron +42.9%
Contains more CopperCopper +37.7%
Contains more ZincZinc +16.4%
Contains more PhosphorusPhosphorus +47.1%
Contains more ManganeseManganese +141.7%
Contains more SeleniumSelenium +163.6%
~equal in Potassium ~86mg
~equal in Sodium ~4mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Contains more Vitamin KVitamin K +850%
Contains more FolateFolate +55.6%
Contains more Vitamin EVitamin E +88.9%
Contains more Vitamin B1Vitamin B1 +345%
Contains more Vitamin B2Vitamin B2 +76.9%
Contains more Vitamin B3Vitamin B3 +172.4%
Contains more Vitamin B6Vitamin B6 +59.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.38mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Brown rice DV% diff.
Manganese 0.403mg 0.974mg 25%
Vitamin B1 0.04mg 0.178mg 12%
Starch 24.79g 10%
Vitamin B3 0.94mg 2.561mg 10%
Selenium 2.2µg 5.8µg 7%
Phosphorus 70mg 103mg 5%
Fiber 2.7g 1.6g 4%
Copper 0.146mg 0.106mg 4%
Vitamin B6 0.077mg 0.123mg 4%
Magnesium 51mg 39mg 3%
Iron 0.8mg 0.56mg 3%
Calories 92kcal 123kcal 2%
Carbs 19.94g 25.58g 2%
Vitamin B2 0.039mg 0.069mg 2%
Choline 20.1mg 9.2mg 2%
Omega-6 (Linoleic acid) 0.355g 2%
Protein 3.38g 2.74g 1%
Fats 0.62g 0.97g 1%
Zinc 0.61mg 0.71mg 1%
Vitamin E 0.09mg 0.17mg 1%
Vitamin K 1.9µg 0.2µg 1%
Folate 14µg 9µg 1%
Saturated fat 0.134g 0.26g 1%
Polyunsaturated fat 0.188g 0.366g 1%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 3.7g 2.2g N/A
Calories per 10 g protein 272kcal 449kcal N/A
Weight per 100 calories 109g 81g N/A
Net carbs 17.24g 23.98g N/A
Calcium 7mg 3mg 0%
Potassium 88mg 86mg 0%
Sugar 0.9g 0.24g N/A
Sodium 4mg 4mg 0%
Vitamin B5 0.359mg 0.38mg 0%
Monounsaturated fat 0.188g 0.369g 0%
Tryptophan 0.049mg 0.033mg 0%
Threonine 0.129mg 0.095mg 0%
Isoleucine 0.127mg 0.109mg 0%
Leucine 0.212mg 0.214mg 0%
Lysine 0.172mg 0.099mg 0%
Methionine 0.044mg 0.058mg 0%
Phenylalanine 0.133mg 0.133mg 0%
Valine 0.173mg 0.151mg 0%
Histidine 0.079mg 0.066mg 0%
Fructose 0.1g 0g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +23.4%
Contains more FatsFats +56.5%
Contains more CarbsCarbs +28.3%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -48.5%
Contains more Mono. FatMonounsaturated fat +96.3%
Contains more Poly. FatPolyunsaturated fat +94.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +66.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.