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.
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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
Contains
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Iron
+12.2%
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Magnesium
+30.5%
Contains
less
Sodium
-85.7%
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Copper
+109.9%
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Calcium
+16.7%
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Phosphorus
+24.8%
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Zinc
+148.3%
Equal in Potassium - 427
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Iron
+12.2%
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Magnesium
+30.5%
Contains
less
Sodium
-85.7%
Contains
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Copper
+109.9%
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Calcium
+16.7%
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Phosphorus
+24.8%
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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
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Contains
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Vitamin B2
+62.2%
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Vitamin B5
+14.8%
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Vitamin A
+∞%
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Vitamin B1
+13.9%
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Vitamin B6
+86.2%
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Folate
+216.7%
Equal in Vitamin B3 - 6.733
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Vitamin B2
+62.2%
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Vitamin B5
+14.8%
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Vitamin A
+∞%
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Vitamin B1
+13.9%
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Vitamin B6
+86.2%
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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.
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Lower in Saturated Fat |
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Lower in price |
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Lower in Sugar |
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Lower in Sodium |
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Lower in glycemic index |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 61.5g | 68.7g |
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Protein | 13.25g | 14.73g |
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Fats | 3.4g | 1.08g |
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Carbs | 71.5g | 74.9g |
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Calories | 343kcal | 357kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | g | 2.5g |
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Fiber | 10g | 6.2g |
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Calcium | 18mg | 21mg |
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Iron | 2.2mg | 1.96mg |
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Magnesium | 231mg | 177mg |
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Phosphorus | 347mg | 433mg |
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Potassium | 460mg | 427mg |
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Sodium | 1mg | 7mg |
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Zinc | 2.4mg | 5.96mg |
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Copper | 1.1mg | 0.524mg |
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Vitamin A | 0IU | 19IU |
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Vitamin E | mg | 0.82mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0mg | 0mg | |
Vitamin B1 | 0.101mg | 0.115mg |
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Vitamin B2 | 0.425mg | 0.262mg |
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Vitamin B3 | 7.02mg | 6.733mg |
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Vitamin B5 | 1.233mg | 1.074mg |
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Vitamin B6 | 0.21mg | 0.391mg |
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Folate | 30µg | 95µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | µg | 1.9µg |
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Tryptophan | 0.192mg | 0.179mg |
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Threonine | 0.506mg | 0.469mg |
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Isoleucine | 0.498mg | 0.618mg |
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Leucine | 0.832mg | 1.018mg |
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Lysine | 0.672mg | 0.629mg |
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Methionine | 0.172mg | 0.438mg |
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Phenylalanine | 0.52mg | 0.721mg |
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Valine | 0.678mg | 0.858mg |
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Histidine | 0.309mg | 0.384mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | g | g | |
Saturated Fat | 0.741g | 0.156g |
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Monounsaturated Fat | 1.04g | 0.159g |
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Polyunsaturated fat | 1.039g | 0.676g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

39

Mineral Summary Score
109

96

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%

88%

Carbohydrates
72%

75%

Fats
16%

5%

Comparison summary
Which food is lower in Saturated Fat?

Wild rice is lower in Saturated Fat (difference - 0.585g)
Which food is cheaper?

Wild rice is cheaper (difference - $2.6)
Which food is lower in Sugar?

Buckwheat is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?

Buckwheat contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?

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.