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  6. Buckwheat vs. Wild rice raw

Buckwheat vs. Wild rice raw — In-Depth Nutrition Comparison

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How are buckwheat and wild rice raw different?

  • Wild rice raw is higher than buckwheat in phosphorus, zinc, copper, manganese, vitamin B3, magnesium, vitamin B6, folate, vitamin B2, and iron.
  • Wild rice raw covers your daily need for phosphorus, 52% more than buckwheat.

Buckwheat groats, roasted, cooked and Wild rice, raw types were used in this article.

Infographic

Buckwheat vs Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +247.1%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +385.2%
Contains more IronIron +145%
Contains more CopperCopper +258.9%
Contains more ZincZinc +877%
Contains more PhosphorusPhosphorus +518.6%
Contains more ManganeseManganese +229.8%
Contains more SeleniumSelenium +27.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +811.1%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B2Vitamin B2 +571.8%
Contains more Vitamin B3Vitamin B3 +616.3%
Contains more Vitamin B5Vitamin B5 +199.2%
Contains more Vitamin B6Vitamin B6 +407.8%
Contains more FolateFolate +578.6%
Contains more CholineCholine +74.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +874.6%
Contains more ProteinProtein +335.8%
Contains more FatsFats +74.2%
Contains more CarbsCarbs +275.6%
Contains more OtherOther +255.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -14.1%
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +259.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +67.5%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 raw
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Wild rice raw DV% diff.
Phosphorus 70mg 433mg 52%
Zinc 0.61mg 5.96mg 49%
Copper 0.146mg 0.524mg 42%
Manganese 0.403mg 1.329mg 40%
Vitamin B3 0.94mg 6.733mg 36%
Magnesium 51mg 177mg 30%
Vitamin B6 0.077mg 0.391mg 24%
Protein 3.38g 14.73g 23%
Folate 14µg 95µg 20%
Carbs 19.94g 74.9g 18%
Vitamin B2 0.039mg 0.262mg 17%
Iron 0.8mg 1.96mg 15%
Vitamin B5 0.359mg 1.074mg 14%
Fiber 2.7g 6.2g 14%
Calories 92kcal 357kcal 13%
Potassium 88mg 427mg 10%
Vitamin B1 0.04mg 0.115mg 6%
Vitamin E 0.09mg 0.82mg 5%
Polyunsaturated fat 0.188g 0.676g 3%
Choline 20.1mg 35mg 3%
Selenium 2.2µg 2.8µg 1%
Calcium 7mg 21mg 1%
Fats 0.62g 1.08g 1%
Net carbs 17.24g 68.7g N/A
Sugar 0.9g 2.5g N/A
Sodium 4mg 7mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 1.9µg 1.9µg 0%
Saturated fat 0.134g 0.156g 0%
Monounsaturated fat 0.188g 0.159g 0%
Tryptophan 0.049mg 0.179mg 0%
Threonine 0.129mg 0.469mg 0%
Isoleucine 0.127mg 0.618mg 0%
Leucine 0.212mg 1.018mg 0%
Lysine 0.172mg 0.629mg 0%
Methionine 0.044mg 0.438mg 0%
Phenylalanine 0.133mg 0.721mg 0%
Valine 0.173mg 0.858mg 0%
Histidine 0.079mg 0.384mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
Minerals Daily Need Coverage Score
24%
Buckwheat
96%
Wild rice raw

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.4)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 0.022g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 6)
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 raw - 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.