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Buckwheat vs Brown rice - In-Depth Nutrition Comparison

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A recap on differences between Buckwheat and Brown rice

  • Buckwheat is higher than Brown rice in Copper, Magnesium, Phosphorus, Fiber, Vitamin B3, Vitamin B2, Iron, Vitamin B5, Zinc, and Manganese.
  • Buckwheat covers your daily Copper needs 110% more than Brown rice.
  • Buckwheat contains 6 times more Fiber than Brown rice. While Buckwheat contains 10g of Fiber, Brown rice contains only 1.6g.

Food varieties used in this article are Buckwheat and Rice, brown, long-grain, cooked.

Infographic

Buckwheat vs Brown 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
Contains more Iron +292.9%
Contains more Calcium +500%
Contains more Potassium +434.9%
Contains more Magnesium +492.3%
Contains more Copper +937.7%
Contains more Zinc +238%
Contains more Phosphorus +236.9%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +292.9%
Contains more Calcium +500%
Contains more Potassium +434.9%
Contains more Magnesium +492.3%
Contains more Copper +937.7%
Contains more Zinc +238%
Contains more Phosphorus +236.9%
Contains less Sodium -75%

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
:
Contains more Vitamin B2 +515.9%
Contains more Vitamin B3 +174.1%
Contains more Vitamin B5 +224.5%
Contains more Vitamin B6 +70.7%
Contains more Folate +233.3%
Contains more Vitamin B1 +76.2%
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% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin B2 +515.9%
Contains more Vitamin B3 +174.1%
Contains more Vitamin B5 +224.5%
Contains more Vitamin B6 +70.7%
Contains more Folate +233.3%
Contains more Vitamin B1 +76.2%

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
14
Brown rice
Mineral Summary Score
109
Buckwheat
20
Brown 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%
Brown rice
Carbohydrates
72%
Buckwheat
26%
Brown rice
Fats
16%
Buckwheat
4%
Brown 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 Brown rice
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Brown 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 Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.481g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.6)
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.

All nutrients comparison - raw data values

Nutrient Buckwheat Brown rice Opinion
Calories 343 123 Buckwheat
Protein 13.25 2.74 Buckwheat
Fats 3.4 0.97 Buckwheat
Vitamin C 0 0
Net carbs 61.5 23.979999542236328 Buckwheat
Carbs 71.5 25.58 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 0.56 Buckwheat
Calcium 18 3 Buckwheat
Potassium 460 86 Buckwheat
Magnesium 231 39 Buckwheat
Sugar 0.24 Buckwheat
Fiber 10 1.6 Buckwheat
Copper 1.1 0.106 Buckwheat
Zinc 2.4 0.71 Buckwheat
Starch 24.79 Brown rice
Phosphorus 347 103 Buckwheat
Sodium 1 4 Buckwheat
Vitamin A 0 0
Vitamin E 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.101 0.178 Brown rice
Vitamin B2 0.425 0.069 Buckwheat
Vitamin B3 7.02 2.561 Buckwheat
Vitamin B5 1.233 0.38 Buckwheat
Vitamin B6 0.21 0.123 Buckwheat
Vitamin B12 0 0
Vitamin K 0.2 Brown rice
Folate 30 9 Buckwheat
Trans Fat 0 Buckwheat
Saturated Fat 0.741 0.26 Brown rice
Monounsaturated Fat 1.04 0.369 Buckwheat
Polyunsaturated fat 1.039 0.366 Buckwheat
Tryptophan 0.192 0.033 Buckwheat
Threonine 0.506 0.095 Buckwheat
Isoleucine 0.498 0.109 Buckwheat
Leucine 0.832 0.214 Buckwheat
Lysine 0.672 0.099 Buckwheat
Methionine 0.172 0.058 Buckwheat
Phenylalanine 0.52 0.133 Buckwheat
Valine 0.678 0.151 Buckwheat
Histidine 0.309 0.066 Buckwheat
Fructose 0 Brown rice

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. 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.