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  6. Buckwheat vs. Rice, brown, medium-grain, cooked

Buckwheat vs. Rice, brown, medium-grain, cooked — In-Depth Nutrition Comparison

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Differences between Buckwheat and Rice, brown, medium-grain, cooked

  • Buckwheat is higher in Copper, however, Rice, brown, medium-grain, cooked is richer in Manganese, Vitamin B6, and Vitamin B1.
  • Rice, brown, medium-grain, cooked's daily need coverage for Manganese is 30% higher.
  • Buckwheat has 2 times more Copper than Rice, brown, medium-grain, cooked. While Buckwheat has 0.146mg of Copper, Rice, brown, medium-grain, cooked has only 0.081mg.

The food types used in this comparison are Buckwheat groats, roasted, cooked and Rice, brown, medium-grain, cooked.

Infographic

Buckwheat vs Rice, brown, medium-grain, cooked 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.
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 31% 3% 7% 20% 27% 17% 33% 0.13% 143% 0%
Contains more MagnesiumMagnesium +15.9%
Contains more PotassiumPotassium +11.4%
Contains more IronIron +50.9%
Contains more CopperCopper +80.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +42.9%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +172.2%
~equal in Zinc ~0.62mg
~equal in Phosphorus ~77mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 26% 2.8% 25% 24% 34% 0% 0% 3% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +250%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +155%
Contains more Vitamin B3Vitamin B3 +41.5%
Contains more Vitamin B6Vitamin B6 +93.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.392mg
~equal in Vitamin B12 ~0µg

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
2% 24% 73%
Protein: 2.32 g
Fats: 0.83 g
Carbs: 23.51 g
Water: 72.96 g
Other: 0.38 g
Contains more ProteinProtein +45.7%
Contains more OtherOther +13.2%
Contains more FatsFats +33.9%
Contains more CarbsCarbs +17.9%
~equal in Water ~72.96g

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
22% 39% 39%
Saturated Fat: Sat. Fat 0.165 g
Monounsaturated Fat: Mono. Fat 0.3 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains less Sat. FatSaturated Fat -18.8%
Contains more Mono. FatMonounsaturated Fat +59.6%
Contains more Poly. FatPolyunsaturated fat +57.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Rice, brown, medium-grain, cooked Opinion
Calories 92kcal 112kcal Rice, brown, medium-grain, cooked
Protein 3.38g 2.32g Buckwheat
Fats 0.62g 0.83g Rice, brown, medium-grain, cooked
Net carbs 17.24g 21.71g Rice, brown, medium-grain, cooked
Carbs 19.94g 23.51g Rice, brown, medium-grain, cooked
Magnesium 51mg 44mg Buckwheat
Calcium 7mg 10mg Rice, brown, medium-grain, cooked
Potassium 88mg 79mg Buckwheat
Iron 0.8mg 0.53mg Buckwheat
Sugar 0.9g Rice, brown, medium-grain, cooked
Fiber 2.7g 1.8g Buckwheat
Copper 0.146mg 0.081mg Buckwheat
Zinc 0.61mg 0.62mg Rice, brown, medium-grain, cooked
Phosphorus 70mg 77mg Rice, brown, medium-grain, cooked
Sodium 4mg 1mg Rice, brown, medium-grain, cooked
Vitamin E 0.09mg Buckwheat
Manganese 0.403mg 1.097mg Rice, brown, medium-grain, cooked
Selenium 2.2µg Buckwheat
Vitamin B1 0.04mg 0.102mg Rice, brown, medium-grain, cooked
Vitamin B2 0.039mg 0.012mg Buckwheat
Vitamin B3 0.94mg 1.33mg Rice, brown, medium-grain, cooked
Vitamin B5 0.359mg 0.392mg Rice, brown, medium-grain, cooked
Vitamin B6 0.077mg 0.149mg Rice, brown, medium-grain, cooked
Vitamin K 1.9µg Buckwheat
Folate 14µg 4µg Buckwheat
Choline 20.1mg Buckwheat
Saturated Fat 0.134g 0.165g Buckwheat
Monounsaturated Fat 0.188g 0.3g Rice, brown, medium-grain, cooked
Polyunsaturated fat 0.188g 0.296g Rice, brown, medium-grain, cooked
Tryptophan 0.049mg 0.03mg Buckwheat
Threonine 0.129mg 0.085mg Buckwheat
Isoleucine 0.127mg 0.098mg Buckwheat
Leucine 0.212mg 0.191mg Buckwheat
Lysine 0.172mg 0.088mg Buckwheat
Methionine 0.044mg 0.052mg Rice, brown, medium-grain, cooked
Phenylalanine 0.133mg 0.119mg Buckwheat
Valine 0.173mg 0.136mg Buckwheat
Histidine 0.079mg 0.059mg Buckwheat
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Rice, brown, medium-grain, cooked
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
9%
Rice, brown, medium-grain, cooked
Minerals Daily Need Coverage Score
24%
Buckwheat
28%
Rice, brown, medium-grain, cooked

Comparison summary

Which food is lower in Sugar?
Rice, brown, medium-grain, cooked
Rice, brown, medium-grain, cooked is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Rice, brown, medium-grain, cooked
Rice, brown, medium-grain, cooked contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Rice, brown, medium-grain, cooked
Rice, brown, medium-grain, cooked is lower in glycemic index (difference - 51)
Which food is cheaper?
Rice, brown, medium-grain, cooked
Rice, brown, medium-grain, cooked is cheaper (difference - $2.4)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.031g)
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.
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

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. Rice, brown, medium-grain, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168875/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.