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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.

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

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
Buckwheat
5
:
4
Brown rice
Brown rice
Contains more Calcium +133.3%
Contains more Iron +42.9%
Contains more Magnesium +30.8%
Contains more Copper +37.7%
Contains more Phosphorus +47.1%
Contains more Zinc +16.4%
Contains more Manganese +141.7%
Contains more Selenium +163.6%
Equal in Potassium - 86
Equal in Sodium - 4
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +133.3%
Contains more Iron +42.9%
Contains more Magnesium +30.8%
Contains more Copper +37.7%
Contains more Phosphorus +47.1%
Contains more Zinc +16.4%
Contains more Manganese +141.7%
Contains more Selenium +163.6%
Equal in Potassium - 86
Equal in Sodium - 4

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
Buckwheat
2
:
6
Brown rice
Brown rice
Contains more Folate +55.6%
Contains more Vitamin K +850%
Contains more Vitamin E +88.9%
Contains more Vitamin B1 +345%
Contains more Vitamin B2 +76.9%
Contains more Vitamin B3 +172.4%
Contains more Vitamin B6 +59.7%
Equal in Vitamin B5 - 0.38
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Folate +55.6%
Contains more Vitamin K +850%
Contains more Vitamin E +88.9%
Contains more Vitamin B1 +345%
Contains more Vitamin B2 +76.9%
Contains more Vitamin B3 +172.4%
Contains more Vitamin B6 +59.7%
Equal in Vitamin B5 - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Brown rice
Brown rice
Contains more Protein +23.4%
Contains more Fats +56.5%
Contains more Carbs +28.3%
Equal in Water - 70.27
Equal in Other - 0.44
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Brown rice
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 Protein +23.4%
Contains more Fats +56.5%
Contains more Carbs +28.3%
Equal in Water - 70.27
Equal in Other - 0.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -48.5%
Contains more Monounsaturated Fat +96.3%
Contains more Polyunsaturated fat +94.7%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -48.5%
Contains more Monounsaturated Fat +96.3%
Contains more Polyunsaturated fat +94.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
1
Brown rice
Brown rice
Contains more Sucrose +66.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Buckwheat
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
Brown rice
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 Sucrose +66.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Brown rice
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Brown rice Opinion
Net carbs 17.24g 23.98g Brown rice
Protein 3.38g 2.74g Buckwheat
Fats 0.62g 0.97g Brown rice
Carbs 19.94g 25.58g Brown rice
Calories 92kcal 123kcal Brown rice
Starch 24.79g Brown rice
Fructose 0.1g 0g Buckwheat
Sugar 0.9g 0.24g Brown rice
Fiber 2.7g 1.6g Buckwheat
Calcium 7mg 3mg Buckwheat
Iron 0.8mg 0.56mg Buckwheat
Magnesium 51mg 39mg Buckwheat
Phosphorus 70mg 103mg Brown rice
Potassium 88mg 86mg Buckwheat
Sodium 4mg 4mg
Zinc 0.61mg 0.71mg Brown rice
Copper 0.146mg 0.106mg Buckwheat
Manganese 0.403mg 0.974mg Brown rice
Selenium 2.2µg 5.8µg Brown rice
Vitamin E 0.09mg 0.17mg Brown rice
Vitamin B1 0.04mg 0.178mg Brown rice
Vitamin B2 0.039mg 0.069mg Brown rice
Vitamin B3 0.94mg 2.561mg Brown rice
Vitamin B5 0.359mg 0.38mg Brown rice
Vitamin B6 0.077mg 0.123mg Brown rice
Folate 14µg 9µg Buckwheat
Vitamin K 1.9µg 0.2µg Buckwheat
Tryptophan 0.049mg 0.033mg Buckwheat
Threonine 0.129mg 0.095mg Buckwheat
Isoleucine 0.127mg 0.109mg Buckwheat
Leucine 0.212mg 0.214mg Brown rice
Lysine 0.172mg 0.099mg Buckwheat
Methionine 0.044mg 0.058mg Brown rice
Phenylalanine 0.133mg 0.133mg
Valine 0.173mg 0.151mg Buckwheat
Histidine 0.079mg 0.066mg Buckwheat
Saturated Fat 0.134g 0.26g Buckwheat
Monounsaturated Fat 0.188g 0.369g Brown rice
Polyunsaturated fat 0.188g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Buckwheat
14%
Brown rice
Minerals Daily Need Coverage Score
24%
Buckwheat
32%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.66g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.4)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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.