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Buckwheat vs Wild rice - In-Depth Nutrition Comparison

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What are the main differences between Buckwheat and Wild rice?

  • Buckwheat is richer in Copper, Fiber, Magnesium, Vitamin B2, Selenium, and Monounsaturated Fat, while Wild rice is higher in Zinc, Folate, Vitamin B6, and Phosphorus.
  • Buckwheat's daily need coverage for Copper is 64% higher.
  • Wild rice has 7 times less Monounsaturated Fat than Buckwheat. Buckwheat has 1.04g of Monounsaturated Fat, while Wild rice has 0.159g.

We used Buckwheat and Wild rice, raw types in this comparison.

Infographic

Buckwheat vs Wild rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Buckwheat
Buckwheat
5
:
3
Wild rice
Wild rice
Contains more Iron +12.2%
Contains more Magnesium +30.5%
Contains more Copper +109.9%
Contains less Sodium -85.7%
Contains more Calcium +16.7%
Contains more Zinc +148.3%
Contains more Phosphorus +24.8%
Equal in Potassium - 427
Buckwheat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Wild rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +12.2%
Contains more Magnesium +30.5%
Contains more Copper +109.9%
Contains less Sodium -85.7%
Contains more Calcium +16.7%
Contains more Zinc +148.3%
Contains more Phosphorus +24.8%
Equal in Potassium - 427

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Buckwheat
Buckwheat
3
:
6
Wild rice
Wild rice
Contains more Vitamin B2 +62.2%
Contains more Vitamin B5 +14.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B6 +86.2%
Contains more Folate +216.7%
Equal in Vitamin B3 - 6.733
Buckwheat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Wild rice
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin B2 +62.2%
Contains more Vitamin B5 +14.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B6 +86.2%
Contains more Folate +216.7%
Equal in Vitamin B3 - 6.733

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
39
Wild rice
Mineral Summary Score
109
Buckwheat
96
Wild rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
88%
Wild rice
Carbohydrates
72%
Buckwheat
75%
Wild rice
Fats
16%
Buckwheat
5%
Wild rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Wild rice
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.585g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.6)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 3)
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.

All nutrients comparison - raw data values

Nutrient Buckwheat Wild rice Opinion
Calories 343 357 Wild rice
Protein 13.25 14.73 Wild rice
Fats 3.4 1.08 Buckwheat
Vitamin C 0 0
Carbs 71.5 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 1.96 Buckwheat
Calcium 18 21 Wild rice
Potassium 460 427 Buckwheat
Magnesium 231 177 Buckwheat
Sugar 2.5 Buckwheat
Fiber 10 6.2 Buckwheat
Copper 1.1 0.524 Buckwheat
Zinc 2.4 5.96 Wild rice
Starch
Phosphorus 347 433 Wild rice
Sodium 1 7 Buckwheat
Vitamin A 0 19 Wild rice
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.101 0.115 Wild rice
Vitamin B2 0.425 0.262 Buckwheat
Vitamin B3 7.02 6.733 Buckwheat
Vitamin B5 1.233 1.074 Buckwheat
Vitamin B6 0.21 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folate 30 95 Wild rice
Trans Fat
Saturated Fat 0.741 0.156 Wild rice
Monounsaturated Fat 1.04 0.159 Buckwheat
Polyunsaturated fat 1.039 0.676 Buckwheat
Tryptophan 0.192 0.179 Buckwheat
Threonine 0.506 0.469 Buckwheat
Isoleucine 0.498 0.618 Wild rice
Leucine 0.832 1.018 Wild rice
Lysine 0.672 0.629 Buckwheat
Methionine 0.172 0.438 Wild rice
Phenylalanine 0.52 0.721 Wild rice
Valine 0.678 0.858 Wild rice
Histidine 0.309 0.384 Wild rice
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.