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.
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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.
| Contains more MagnesiumMagnesium | +59.4% |
| Contains more CalciumCalcium | +133.3% |
| Contains more IronIron | +33.3% |
| Contains more CopperCopper | +20.7% |
| Contains more ManganeseManganese | +42.9% |
| Contains more SeleniumSelenium | +175% |
| Contains more PotassiumPotassium | +14.8% |
| Contains more ZincZinc | +119.7% |
| Contains more PhosphorusPhosphorus | +17.1% |
| Contains less SodiumSodium | -25% |
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.
| Contains more Vitamin B5Vitamin B5 | +133.1% |
| Contains more Vitamin KVitamin K | +280% |
| Contains more CholineCholine | +97.1% |
| Contains more Vitamin EVitamin E | +166.7% |
| Contains more Vitamin B1Vitamin B1 | +30% |
| Contains more Vitamin B2Vitamin B2 | +123.1% |
| Contains more Vitamin B3Vitamin B3 | +36.9% |
| Contains more Vitamin B6Vitamin B6 | +75.3% |
| Contains more FolateFolate | +85.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 0.61mg | 1.34mg | 7% |
| Manganese | 0.403mg | 0.282mg | 5% |
| Magnesium | 51mg | 32mg | 5% |
| Vitamin B2 | 0.039mg | 0.087mg | 4% |
| Fiber | 2.7g | 1.8g | 4% |
| Vitamin B6 | 0.077mg | 0.135mg | 4% |
| Vitamin B5 | 0.359mg | 0.154mg | 4% |
| Copper | 0.146mg | 0.121mg | 3% |
| Selenium | 2.2µg | 0.8µg | 3% |
| Iron | 0.8mg | 0.6mg | 3% |
| Folate | 14µg | 26µg | 3% |
| Phosphorus | 70mg | 82mg | 2% |
| Choline | 20.1mg | 10.2mg | 2% |
| Vitamin B3 | 0.94mg | 1.287mg | 2% |
| Vitamin B1 | 0.04mg | 0.052mg | 1% |
| Vitamin K | 1.9µg | 0.5µg | 1% |
| Protein | 3.38g | 3.99g | 1% |
| Vitamin E | 0.09mg | 0.24mg | 1% |
| Calories | 92kcal | 101kcal | 0% |
| Fats | 0.62g | 0.34g | 0% |
| Carbs | 19.94g | 21.34g | 0% |
| Net carbs | 17.24g | 19.54g | N/A |
| Calcium | 7mg | 3mg | 0% |
| Potassium | 88mg | 101mg | 0% |
| Sugar | 0.9g | 0.73g | N/A |
| Sodium | 4mg | 3mg | 0% |
| Saturated fat | 0.134g | 0.049g | 0% |
| Monounsaturated fat | 0.188g | 0.05g | 0% |
| Polyunsaturated fat | 0.188g | 0.213g | 0% |
| Tryptophan | 0.049mg | 0.049mg | 0% |
| Threonine | 0.129mg | 0.127mg | 0% |
| Isoleucine | 0.127mg | 0.167mg | 0% |
| Leucine | 0.212mg | 0.276mg | 0% |
| Lysine | 0.172mg | 0.17mg | 0% |
| Methionine | 0.044mg | 0.119mg | 0% |
| Phenylalanine | 0.133mg | 0.195mg | 0% |
| Valine | 0.173mg | 0.232mg | 0% |
| Histidine | 0.079mg | 0.104mg | 0% |
| Fructose | 0.1g | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +82.4% |
| Contains more ProteinProtein | +18% |
~equal in
Carbs
~21.34g
~equal in
Water
~73.93g
~equal in
Other
~0.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +276% |
| Contains less Sat. FatSaturated fat | -63.4% |
| Contains more Poly. FatPolyunsaturated fat | +13.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +21.2% |
| Contains more FructoseFructose | +100% |
~equal in
Starch
~0g
~equal in
Glucose
~0.2g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
