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  6. Brown rice vs. Buckwheat

Brown rice vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between brown rice and buckwheat?

  • Brown rice is richer than buckwheat in manganese, vitamin B1, vitamin B3, and selenium.
  • Brown rice's daily need coverage for manganese is 25% more.
  • Brown rice has 4 times more vitamin B1 than buckwheat. While brown rice has 0.178mg of vitamin B1, buckwheat has only 0.04mg.
  • The glycemic index of buckwheat is lower.

We used Rice, brown, long-grain, cooked and Buckwheat groats, roasted, cooked types in this article.

Infographic

Brown 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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%
Contains more ZincZinc +16.4%
Contains more PhosphorusPhosphorus +47.1%
Contains more ManganeseManganese +141.7%
Contains more SeleniumSelenium +163.6%
Contains more MagnesiumMagnesium +30.8%
Contains more CalciumCalcium +133.3%
Contains more IronIron +42.9%
Contains more CopperCopper +37.7%
~equal in Potassium ~88mg
~equal in Sodium ~4mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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%
Contains more Vitamin EVitamin E +88.9%
Contains more Vitamin B1Vitamin B1 +345%
Contains more Vitamin B2Vitamin B2 +76.9%
Contains more Vitamin B3Vitamin B3 +172.4%
Contains more Vitamin B6Vitamin B6 +59.7%
Contains more Vitamin KVitamin K +850%
Contains more FolateFolate +55.6%
Contains more CholineCholine +118.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.359mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Buckwheat DV% diff.
Manganese 0.974mg 0.403mg 25%
Vitamin B1 0.178mg 0.04mg 12%
Vitamin B3 2.561mg 0.94mg 10%
Starch 24.79g 10%
Selenium 5.8µg 2.2µg 7%
Phosphorus 103mg 70mg 5%
Vitamin B6 0.123mg 0.077mg 4%
Fiber 1.6g 2.7g 4%
Copper 0.106mg 0.146mg 4%
Magnesium 39mg 51mg 3%
Iron 0.56mg 0.8mg 3%
Choline 9.2mg 20.1mg 2%
Vitamin B2 0.069mg 0.039mg 2%
Calories 123kcal 92kcal 2%
Carbs 25.58g 19.94g 2%
Zinc 0.71mg 0.61mg 1%
Polyunsaturated fat 0.366g 0.188g 1%
Vitamin E 0.17mg 0.09mg 1%
Protein 2.74g 3.38g 1%
Vitamin K 0.2µg 1.9µg 1%
Folate 9µg 14µg 1%
Fats 0.97g 0.62g 1%
Saturated fat 0.26g 0.134g 1%
Net carbs 23.98g 17.24g N/A
Calcium 3mg 7mg 0%
Potassium 86mg 88mg 0%
Sugar 0.24g 0.9g N/A
Sodium 4mg 4mg 0%
Vitamin B5 0.38mg 0.359mg 0%
Monounsaturated fat 0.369g 0.188g 0%
Tryptophan 0.033mg 0.049mg 0%
Threonine 0.095mg 0.129mg 0%
Isoleucine 0.109mg 0.127mg 0%
Leucine 0.214mg 0.212mg 0%
Lysine 0.099mg 0.172mg 0%
Methionine 0.058mg 0.044mg 0%
Phenylalanine 0.133mg 0.133mg 0%
Valine 0.151mg 0.173mg 0%
Histidine 0.066mg 0.079mg 0%
Fructose 0g 0.1g 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
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 FatsFats +56.5%
Contains more CarbsCarbs +28.3%
Contains more ProteinProtein +23.4%
~equal in Water ~75.63g
~equal in Other ~0.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +96.3%
Contains more Poly. FatPolyunsaturated fat +94.7%
Contains less Sat. FatSaturated fat -48.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +66.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.