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

Buckwheat vs. Rice — In-Depth Nutrition Comparison

Compare

A recap on the differences between buckwheat and rice

  • Buckwheat has more magnesium, fiber, copper, and iron; however, rice is higher in selenium.
  • Rice contains 10 times less choline than buckwheat. Buckwheat contains 20.1mg of choline, while rice contains 2.1mg.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Rice, white, long-grain, regular, unenriched, cooked without salt.

Infographic

Buckwheat vs 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.
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%
Rice
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +325%
Contains more PotassiumPotassium +151.4%
Contains more IronIron +300%
Contains more CopperCopper +111.6%
Contains more ZincZinc +24.5%
Contains more PhosphorusPhosphorus +62.8%
Contains more CalciumCalcium +42.9%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +17.1%
Contains more SeleniumSelenium +240.9%

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%
Rice
Rice
1
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% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +135%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +366.7%
Contains more CholineCholine +857.1%
Contains more Vitamin B6Vitamin B6 +20.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.39mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Rice DV% diff.
Selenium 2.2µg 7.5µg 10%
Fiber 2.7g 0.4g 9%
Magnesium 51mg 12mg 9%
Copper 0.146mg 0.069mg 9%
Iron 0.8mg 0.2mg 8%
Phosphorus 70mg 43mg 4%
Manganese 0.403mg 0.472mg 3%
Choline 20.1mg 2.1mg 3%
Folate 14µg 3µg 3%
Carbs 19.94g 28.17g 3%
Vitamin B3 0.94mg 0.4mg 3%
Calories 92kcal 130kcal 2%
Vitamin K 1.9µg 0µg 2%
Vitamin B1 0.04mg 0.02mg 2%
Vitamin B2 0.039mg 0.013mg 2%
Potassium 88mg 35mg 2%
Polyunsaturated fat 0.188g 0.076g 1%
Zinc 0.61mg 0.49mg 1%
Protein 3.38g 2.69g 1%
Vitamin B5 0.359mg 0.39mg 1%
Vitamin B6 0.077mg 0.093mg 1%
Fats 0.62g 0.28g 1%
Net carbs 17.24g 27.77g N/A
Calcium 7mg 10mg 0%
Sugar 0.9g 0.05g N/A
Sodium 4mg 1mg 0%
Vitamin E 0.09mg 0.04mg 0%
Saturated fat 0.134g 0.077g 0%
Monounsaturated fat 0.188g 0.088g 0%
Tryptophan 0.049mg 0.031mg 0%
Threonine 0.129mg 0.096mg 0%
Isoleucine 0.127mg 0.116mg 0%
Leucine 0.212mg 0.222mg 0%
Lysine 0.172mg 0.097mg 0%
Methionine 0.044mg 0.063mg 0%
Phenylalanine 0.133mg 0.144mg 0%
Valine 0.173mg 0.164mg 0%
Histidine 0.079mg 0.063mg 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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +25.7%
Contains more FatsFats +121.4%
Contains more CarbsCarbs +41.3%
~equal in Water ~68.44g
~equal in Other ~0.42g

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +113.6%
Contains more Poly. FatPolyunsaturated fat +147.4%
Contains less Sat. FatSaturated fat -42.5%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.