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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
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" 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 less Sodium -85.7%
Contains more Copper +109.9%
Contains more Calcium +16.7%
Contains more Phosphorus +24.8%
Contains more Zinc +148.3%
Equal in Potassium - 427
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Iron +12.2%
Contains more Magnesium +30.5%
Contains less Sodium -85.7%
Contains more Copper +109.9%
Contains more Calcium +16.7%
Contains more Phosphorus +24.8%
Contains more Zinc +148.3%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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

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

All nutrients comparison - raw data values

Nutrient Buckwheat Wild rice Opinion
Net carbs 61.5g 68.7g Wild rice
Protein 13.25g 14.73g Wild rice
Fats 3.4g 1.08g Buckwheat
Carbs 71.5g 74.9g Wild rice
Calories 343kcal 357kcal Wild rice
Starch g g
Fructose g g
Sugar g 2.5g Buckwheat
Fiber 10g 6.2g Buckwheat
Calcium 18mg 21mg Wild rice
Iron 2.2mg 1.96mg Buckwheat
Magnesium 231mg 177mg Buckwheat
Phosphorus 347mg 433mg Wild rice
Potassium 460mg 427mg Buckwheat
Sodium 1mg 7mg Buckwheat
Zinc 2.4mg 5.96mg Wild rice
Copper 1.1mg 0.524mg Buckwheat
Vitamin A 0IU 19IU Wild rice
Vitamin E mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.115mg Wild rice
Vitamin B2 0.425mg 0.262mg Buckwheat
Vitamin B3 7.02mg 6.733mg Buckwheat
Vitamin B5 1.233mg 1.074mg Buckwheat
Vitamin B6 0.21mg 0.391mg Wild rice
Folate 30µg 95µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Wild rice
Tryptophan 0.192mg 0.179mg Buckwheat
Threonine 0.506mg 0.469mg Buckwheat
Isoleucine 0.498mg 0.618mg Wild rice
Leucine 0.832mg 1.018mg Wild rice
Lysine 0.672mg 0.629mg Buckwheat
Methionine 0.172mg 0.438mg Wild rice
Phenylalanine 0.52mg 0.721mg Wild rice
Valine 0.678mg 0.858mg Wild rice
Histidine 0.309mg 0.384mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.741g 0.156g Wild rice
Monounsaturated Fat 1.04g 0.159g Buckwheat
Polyunsaturated fat 1.039g 0.676g Buckwheat

Which food is preferable for your diet?

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

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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

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.

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.