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Buckwheat vs. Rice pudding — In-Depth Nutrition Comparison

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How are buckwheat and rice pudding different?

  • Buckwheat is richer in manganese, copper, fiber, magnesium, and iron, while rice pudding is higher in vitamin B12, calcium, vitamin B2, and vitamin D.
  • Buckwheat covers your daily need for manganese, 15% more than rice pudding.
  • Buckwheat contains 27 times more fiber than rice pudding. Buckwheat contains 2.7g of fiber, while rice pudding contains 0.1g.
  • Buckwheat is lower in sodium.

Buckwheat groats, roasted, cooked and Puddings, rice, dry mix, prepared with 2% milk types were used in this article.

Infographic

Buckwheat vs Rice pudding 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" 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +292.3%
Contains more IronIron +116.2%
Contains more CopperCopper +711.1%
Contains more ZincZinc +60.5%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +607%
Contains more SeleniumSelenium +15.8%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +47.7%
Contains more PhosphorusPhosphorus +24.3%

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +112.2%
Contains more Vitamin B5Vitamin B5 +24.7%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +250%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +261.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Buckwheat Rice pudding DV% diff.
Manganese 0.403mg 0.057mg 15%
Copper 0.146mg 0.018mg 14%
Fiber 2.7g 0.1g 10%
Vitamin B12 0µg 0.24µg 10%
Calcium 7mg 105mg 10%
Magnesium 51mg 13mg 9%
Vitamin B2 0.039mg 0.141mg 8%
Sodium 4mg 109mg 5%
Iron 0.8mg 0.37mg 5%
Vitamin A 0µg 46µg 5%
Saturated fat 0.134g 0.967g 4%
Vitamin D 0IU 34IU 4%
Choline 20.1mg 4%
Vitamin D 0µg 0.8µg 4%
Vitamin B1 0.04mg 0.075mg 3%
Vitamin B3 0.94mg 0.443mg 3%
Vitamin B6 0.077mg 0.035mg 3%
Folate 14µg 4µg 3%
Phosphorus 70mg 87mg 2%
Zinc 0.61mg 0.38mg 2%
Vitamin K 1.9µg 2%
Cholesterol 0mg 6mg 2%
Fats 0.62g 1.63g 2%
Monounsaturated fat 0.188g 0.441g 1%
Polyunsaturated fat 0.188g 0.06g 1%
Calories 92kcal 111kcal 1%
Selenium 2.2µg 1.9µg 1%
Vitamin B5 0.359mg 0.288mg 1%
Vitamin E 0.09mg 1%
Potassium 88mg 130mg 1%
Vitamin C 0mg 0.7mg 1%
Protein 3.38g 3.29g 0%
Carbs 19.94g 20.81g 0%
Net carbs 17.24g 20.71g N/A
Sugar 0.9g N/A
Tryptophan 0.049mg 0.039mg 0%
Threonine 0.129mg 0.126mg 0%
Isoleucine 0.127mg 0.169mg 0%
Leucine 0.212mg 0.273mg 0%
Lysine 0.172mg 0.221mg 0%
Methionine 0.044mg 0.07mg 0%
Phenylalanine 0.133mg 0.135mg 0%
Valine 0.173mg 0.187mg 0%
Histidine 0.079mg 0.075mg 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
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more FatsFats +162.9%
Contains more OtherOther +95.3%
~equal in Protein ~3.29g
~equal in Carbs ~20.81g
~equal in Water ~73.43g

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -86.1%
Contains more Poly. FatPolyunsaturated fat +213.3%
Contains more Mono. FatMonounsaturated fat +134.6%

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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 pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.