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  6. Buckwheat vs. Wild rice

Buckwheat vs. Wild rice — In-Depth Nutrition Comparison

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How are Buckwheat and Wild rice different?

  • Buckwheat is higher in Manganese, however, Wild rice is richer in Zinc.
  • Buckwheat contains 2 times more Choline than Wild rice. While Buckwheat contains 20.1mg of Choline, Wild rice contains only 10.2mg.

Buckwheat groats, roasted, cooked and Wild rice, cooked are the varieties used in this article.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Buckwheat
Buckwheat
6
:
4
Wild rice
Wild rice
Contains more Calcium +133.3%
Contains more Iron +33.3%
Contains more Magnesium +59.4%
Contains more Copper +20.7%
Contains more Manganese +42.9%
Contains more Selenium +175%
Contains more Phosphorus +17.1%
Contains more Potassium +14.8%
Contains less Sodium -25%
Contains more Zinc +119.7%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +133.3%
Contains more Iron +33.3%
Contains more Magnesium +59.4%
Contains more Copper +20.7%
Contains more Manganese +42.9%
Contains more Selenium +175%
Contains more Phosphorus +17.1%
Contains more Potassium +14.8%
Contains less Sodium -25%
Contains more Zinc +119.7%

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.
Buckwheat
Buckwheat
2
:
7
Wild rice
Wild rice
Contains more Vitamin B5 +133.1%
Contains more Vitamin K +280%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +123.1%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B6 +75.3%
Contains more Folate +85.7%
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% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin B5 +133.1%
Contains more Vitamin K +280%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +123.1%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B6 +75.3%
Contains more Folate +85.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Wild rice
Wild rice
Contains more Fats +82.4%
Contains more Protein +18%
Equal in Carbs - 21.34
Equal in Water - 73.93
Equal in Other - 0.4
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Fats +82.4%
Contains more Protein +18%
Equal in Carbs - 21.34
Equal in Water - 73.93
Equal in Other - 0.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Wild rice
Wild rice
Contains more Monounsaturated Fat +276%
Contains less Saturated Fat -63.4%
Contains more Polyunsaturated fat +13.3%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +276%
Contains less Saturated Fat -63.4%
Contains more Polyunsaturated fat +13.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
1
Wild rice
Wild rice
Contains more Sucrose +21.2%
Contains more Fructose +100%
Equal in Glucose - 0.2
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Wild rice
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +21.2%
Contains more Fructose +100%
Equal in Glucose - 0.2

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Wild rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Wild rice Opinion
Net carbs 17.24g 19.54g Wild rice
Protein 3.38g 3.99g Wild rice
Fats 0.62g 0.34g Buckwheat
Carbs 19.94g 21.34g Wild rice
Calories 92kcal 101kcal Wild rice
Fructose 0.1g 0.2g Wild rice
Sugar 0.9g 0.73g Wild rice
Fiber 2.7g 1.8g Buckwheat
Calcium 7mg 3mg Buckwheat
Iron 0.8mg 0.6mg Buckwheat
Magnesium 51mg 32mg Buckwheat
Phosphorus 70mg 82mg Wild rice
Potassium 88mg 101mg Wild rice
Sodium 4mg 3mg Wild rice
Zinc 0.61mg 1.34mg Wild rice
Copper 0.146mg 0.121mg Buckwheat
Manganese 0.403mg 0.282mg Buckwheat
Selenium 2.2µg 0.8µg Buckwheat
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.09mg 0.24mg Wild rice
Vitamin B1 0.04mg 0.052mg Wild rice
Vitamin B2 0.039mg 0.087mg Wild rice
Vitamin B3 0.94mg 1.287mg Wild rice
Vitamin B5 0.359mg 0.154mg Buckwheat
Vitamin B6 0.077mg 0.135mg Wild rice
Folate 14µg 26µg Wild rice
Vitamin K 1.9µg 0.5µg Buckwheat
Tryptophan 0.049mg 0.049mg
Threonine 0.129mg 0.127mg Buckwheat
Isoleucine 0.127mg 0.167mg Wild rice
Leucine 0.212mg 0.276mg Wild rice
Lysine 0.172mg 0.17mg Buckwheat
Methionine 0.044mg 0.119mg Wild rice
Phenylalanine 0.133mg 0.195mg Wild rice
Valine 0.173mg 0.232mg Wild rice
Histidine 0.079mg 0.104mg Wild rice
Saturated Fat 0.134g 0.049g Wild rice
Monounsaturated Fat 0.188g 0.05g Buckwheat
Polyunsaturated fat 0.188g 0.213g Wild rice

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Buckwheat
10%
Wild rice
Minerals Daily Need Coverage Score
24%
Buckwheat
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.085g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.4)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.