Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Buckwheat
  5. Compare
  6. Buckwheat vs. Rice, brown, medium-grain, cooked

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

Compare

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

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 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

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% 0% 26% 2.8% 25% 24% 34% 0% 0% 3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +250%
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 D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.392mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Rice, brown, medium-grain, cooked DV% diff.
Manganese 0.403mg 1.097mg 30%
Copper 0.146mg 0.081mg 7%
Vitamin B6 0.077mg 0.149mg 6%
Vitamin B1 0.04mg 0.102mg 5%
Fiber 2.7g 1.8g 4%
Selenium 2.2µg 4%
Choline 20.1mg 4%
Iron 0.8mg 0.53mg 3%
Folate 14µg 4µg 3%
Protein 3.38g 2.32g 2%
Magnesium 51mg 44mg 2%
Vitamin B2 0.039mg 0.012mg 2%
Vitamin B3 0.94mg 1.33mg 2%
Vitamin K 1.9µg 2%
Calories 92kcal 112kcal 1%
Carbs 19.94g 23.51g 1%
Phosphorus 70mg 77mg 1%
Vitamin E 0.09mg 1%
Vitamin B5 0.359mg 0.392mg 1%
Polyunsaturated fat 0.188g 0.296g 1%
Protein per 100 calories 3.7g 2.1g N/A
Calories per 10 g protein 272kcal 483kcal N/A
Weight per 100 calories 109g 89g N/A
Fats 0.62g 0.83g 0%
Net carbs 17.24g 21.71g N/A
Calcium 7mg 10mg 0%
Potassium 88mg 79mg 0%
Sugar 0.9g N/A
Zinc 0.61mg 0.62mg 0%
Sodium 4mg 1mg 0%
Saturated fat 0.134g 0.165g 0%
Monounsaturated fat 0.188g 0.3g 0%
Tryptophan 0.049mg 0.03mg 0%
Threonine 0.129mg 0.085mg 0%
Isoleucine 0.127mg 0.098mg 0%
Leucine 0.212mg 0.191mg 0%
Lysine 0.172mg 0.088mg 0%
Methionine 0.044mg 0.052mg 0%
Phenylalanine 0.133mg 0.119mg 0%
Valine 0.173mg 0.136mg 0%
Histidine 0.079mg 0.059mg 0%
Fructose 0.1g 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
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 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%

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.