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  6. Glutinous rice vs. Buckwheat

Glutinous rice vs. Buckwheat — In-Depth Nutrition Comparison

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A recap on differences between Glutinous rice and Buckwheat

  • Glutinous rice has more Selenium, however, Buckwheat is higher in Magnesium, Copper, Phosphorus, Iron, Fiber, and Manganese.
  • Buckwheat covers your daily Magnesium needs 11% more than Glutinous rice.
  • Buckwheat contains 3 times less Selenium than Glutinous rice. Glutinous rice contains 5.6µg of Selenium, while Buckwheat contains 2.2µg.

Food varieties used in this article are Rice, white, glutinous, unenriched, cooked and Buckwheat groats, roasted, cooked.

Infographic

Glutinous rice vs Buckwheat 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.
Glutinous rice
Glutinous rice
1
:
9
Buckwheat
Buckwheat
Contains more Selenium +154.5%
Contains more Calcium +250%
Contains more Iron +471.4%
Contains more Magnesium +920%
Contains more Phosphorus +775%
Contains more Potassium +780%
Contains less Sodium -20%
Contains more Zinc +48.8%
Contains more Copper +198%
Contains more Manganese +53.8%
Glutinous rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Selenium +154.5%
Contains more Calcium +250%
Contains more Iron +471.4%
Contains more Magnesium +920%
Contains more Phosphorus +775%
Contains more Potassium +780%
Contains less Sodium -20%
Contains more Zinc +48.8%
Contains more Copper +198%
Contains more Manganese +53.8%

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.
Glutinous rice
Glutinous rice
0
:
8
Buckwheat
Buckwheat
Contains more Vitamin E +125%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +224.1%
Contains more Vitamin B5 +67%
Contains more Vitamin B6 +196.2%
Contains more Folate +1300%
Contains more Vitamin K +∞%
Glutinous rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
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%
Contains more Vitamin E +125%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +224.1%
Contains more Vitamin B5 +67%
Contains more Vitamin B6 +196.2%
Contains more Folate +1300%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Glutinous rice
Glutinous rice
2
:
3
Buckwheat
Buckwheat
Contains more Protein +67.3%
Contains more Fats +226.3%
Contains more Other +514.3%
Equal in Carbs - 19.94
Equal in Water - 75.63
Glutinous rice
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +67.3%
Contains more Fats +226.3%
Contains more Other +514.3%
Equal in Carbs - 19.94
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Glutinous rice
Glutinous rice
1
:
2
Buckwheat
Buckwheat
Contains less Saturated Fat -70.9%
Contains more Monounsaturated Fat +168.6%
Contains more Polyunsaturated fat +172.5%
Glutinous rice
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -70.9%
Contains more Monounsaturated Fat +168.6%
Contains more Polyunsaturated fat +172.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Glutinous rice Buckwheat Opinion
Net carbs 20.09g 17.24g Glutinous rice
Protein 2.02g 3.38g Buckwheat
Fats 0.19g 0.62g Buckwheat
Carbs 21.09g 19.94g Glutinous rice
Calories 97kcal 92kcal Glutinous rice
Fructose 0.1g Buckwheat
Sugar 0.05g 0.9g Glutinous rice
Fiber 1g 2.7g Buckwheat
Calcium 2mg 7mg Buckwheat
Iron 0.14mg 0.8mg Buckwheat
Magnesium 5mg 51mg Buckwheat
Phosphorus 8mg 70mg Buckwheat
Potassium 10mg 88mg Buckwheat
Sodium 5mg 4mg Buckwheat
Zinc 0.41mg 0.61mg Buckwheat
Copper 0.049mg 0.146mg Buckwheat
Manganese 0.262mg 0.403mg Buckwheat
Selenium 5.6µg 2.2µg Glutinous rice
Vitamin E 0.04mg 0.09mg Buckwheat
Vitamin B1 0.02mg 0.04mg Buckwheat
Vitamin B2 0.013mg 0.039mg Buckwheat
Vitamin B3 0.29mg 0.94mg Buckwheat
Vitamin B5 0.215mg 0.359mg Buckwheat
Vitamin B6 0.026mg 0.077mg Buckwheat
Folate 1µg 14µg Buckwheat
Vitamin K 0µg 1.9µg Buckwheat
Tryptophan 0.023mg 0.049mg Buckwheat
Threonine 0.072mg 0.129mg Buckwheat
Isoleucine 0.087mg 0.127mg Buckwheat
Leucine 0.167mg 0.212mg Buckwheat
Lysine 0.073mg 0.172mg Buckwheat
Methionine 0.047mg 0.044mg Glutinous rice
Phenylalanine 0.108mg 0.133mg Buckwheat
Valine 0.123mg 0.173mg Buckwheat
Histidine 0.047mg 0.079mg Buckwheat
Saturated Fat 0.039g 0.134g Glutinous rice
Monounsaturated Fat 0.07g 0.188g Buckwheat
Polyunsaturated fat 0.069g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Glutinous rice Buckwheat
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
3%
Glutinous rice
8%
Buckwheat
Minerals Daily Need Coverage Score
11%
Glutinous rice
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.85g)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.095g)
Which food is cheaper?
Glutinous rice
Glutinous rice is cheaper (difference - $1.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.