Buckwheat flour, whole-groat vs. Rice — In-Depth Nutrition Comparison
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What are the main differences between buckwheat flour, whole-groat and rice?
- Rice has less manganese, magnesium, copper, phosphorus, fiber, vitamin B6, iron, vitamin B3, zinc, and vitamin B1 than buckwheat flour, whole-groat.
- Buckwheat flour, whole-groat's daily need coverage for manganese is 68% higher.
- Buckwheat flour, whole-groat has 25 times more fiber than rice. Buckwheat flour, whole-groat has 10g of fiber, while rice has 0.4g.
We used Buckwheat flour, whole-groat and Rice, white, long-grain, regular, enriched, cooked 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +1991.7% |
| Contains more CalciumCalcium | +310% |
| Contains more PotassiumPotassium | +1548.6% |
| Contains more IronIron | +238.3% |
| Contains more CopperCopper | +646.4% |
| Contains more ZincZinc | +536.7% |
| Contains more PhosphorusPhosphorus | +683.7% |
| Contains more ManganeseManganese | +330.1% |
| Contains less SodiumSodium | -90.9% |
| Contains more SeleniumSelenium | +31.6% |
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 EVitamin E | +700% |
| Contains more Vitamin B1Vitamin B1 | +155.8% |
| Contains more Vitamin B2Vitamin B2 | +1361.5% |
| Contains more Vitamin B3Vitamin B3 | +316.7% |
| Contains more Vitamin B5Vitamin B5 | +12.8% |
| Contains more Vitamin B6Vitamin B6 | +525.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +2481% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.62 g
Fats:
3.1 g
Carbs:
70.59 g
Water:
11.15 g
Other:
2.54 g
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
| Contains more ProteinProtein | +369.1% |
| Contains more FatsFats | +1007.1% |
| Contains more CarbsCarbs | +150.6% |
| Contains more OtherOther | +504.8% |
| Contains more WaterWater | +513.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.677 g
Monounsaturated fat:
Mono. Fat
0.949 g
Polyunsaturated fat:
Poly. Fat
0.949 g
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains more Mono. FatMonounsaturated fat | +978.4% |
| Contains more Poly. FatPolyunsaturated fat | +1148.7% |
| Contains less Sat. FatSaturated fat | -88.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 2.03mg | 0.472mg | 68% |
| Magnesium | 251mg | 12mg | 57% |
| Copper | 0.515mg | 0.069mg | 50% |
| Phosphorus | 337mg | 43mg | 42% |
| Vitamin B6 | 0.582mg | 0.093mg | 38% |
| Fiber | 10g | 0.4g | 38% |
| Iron | 4.06mg | 1.2mg | 36% |
| Vitamin B3 | 6.15mg | 1.476mg | 29% |
| Zinc | 3.12mg | 0.49mg | 24% |
| Vitamin B1 | 0.417mg | 0.163mg | 21% |
| Protein | 12.62g | 2.69g | 20% |
| Potassium | 577mg | 35mg | 16% |
| Vitamin B2 | 0.19mg | 0.013mg | 14% |
| Carbs | 70.59g | 28.17g | 14% |
| Calories | 335kcal | 130kcal | 10% |
| Choline | 54.2mg | 2.1mg | 9% |
| Vitamin K | 7µg | 0µg | 6% |
| Polyunsaturated fat | 0.949g | 0.076g | 6% |
| Fats | 3.1g | 0.28g | 4% |
| Saturated fat | 0.677g | 0.077g | 3% |
| Selenium | 5.7µg | 7.5µg | 3% |
| Calcium | 41mg | 10mg | 3% |
| Monounsaturated fat | 0.949g | 0.088g | 2% |
| Vitamin E | 0.32mg | 0.04mg | 2% |
| Folate | 54µg | 58µg | 1% |
| Vitamin B5 | 0.44mg | 0.39mg | 1% |
| Net carbs | 60.59g | 27.77g | N/A |
| Sugar | 2.6g | 0.05g | N/A |
| Sodium | 11mg | 1mg | 0% |
| Tryptophan | 0.183mg | 0.031mg | 0% |
| Threonine | 0.482mg | 0.096mg | 0% |
| Isoleucine | 0.474mg | 0.116mg | 0% |
| Leucine | 0.792mg | 0.222mg | 0% |
| Lysine | 0.64mg | 0.097mg | 0% |
| Methionine | 0.164mg | 0.063mg | 0% |
| Phenylalanine | 0.495mg | 0.144mg | 0% |
| Valine | 0.646mg | 0.164mg | 0% |
| Histidine | 0.294mg | 0.063mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
40%
12%
Minerals Daily Need Coverage Score
109%
22%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 2.55g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.6g)
Which food is lower in glycemic index?
Buckwheat flour, whole-groat is lower in glycemic index (difference - 60)
Which food is cheaper?
Buckwheat flour, whole-groat is cheaper (difference - $1)
Which food is richer in minerals?
Buckwheat flour, whole-groat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat flour, whole-groat is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)