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Brown rice vs Buckwheat - In-Depth Nutrition Comparison

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A recap on differences between Brown rice and Buckwheat

  • Buckwheat is higher than Brown rice in Copper, Magnesium, Phosphorus, Fiber, Vitamin B3, Vitamin B2, Iron, Vitamin B5, Zinc, and Manganese.
  • Buckwheat covers your daily Copper needs 110% more than Brown rice.

Food varieties used in this article are Rice, brown, long-grain, cooked and Buckwheat.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +500%
Contains more Iron +292.9%
Contains more Magnesium +492.3%
Contains more Phosphorus +236.9%
Contains more Potassium +434.9%
Contains less Sodium -75%
Contains more Zinc +238%
Contains more Copper +937.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +500%
Contains more Iron +292.9%
Contains more Magnesium +492.3%
Contains more Phosphorus +236.9%
Contains more Potassium +434.9%
Contains less Sodium -75%
Contains more Zinc +238%
Contains more Copper +937.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +76.2%
Contains more Vitamin B2 +515.9%
Contains more Vitamin B3 +174.1%
Contains more Vitamin B5 +224.5%
Contains more Vitamin B6 +70.7%
Contains more Folate +233.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin B1 +76.2%
Contains more Vitamin B2 +515.9%
Contains more Vitamin B3 +174.1%
Contains more Vitamin B5 +224.5%
Contains more Vitamin B6 +70.7%
Contains more Folate +233.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brown rice Buckwheat
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Buckwheat Opinion
Net carbs 23.98g 61.5g Buckwheat
Protein 2.74g 13.25g Buckwheat
Fats 0.97g 3.4g Buckwheat
Carbs 25.58g 71.5g Buckwheat
Calories 123kcal 343kcal Buckwheat
Starch 24.79g g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g g Buckwheat
Fiber 1.6g 10g Buckwheat
Calcium 3mg 18mg Buckwheat
Iron 0.56mg 2.2mg Buckwheat
Magnesium 39mg 231mg Buckwheat
Phosphorus 103mg 347mg Buckwheat
Potassium 86mg 460mg Buckwheat
Sodium 4mg 1mg Buckwheat
Zinc 0.71mg 2.4mg Buckwheat
Copper 0.106mg 1.1mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E 0.17mg mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.178mg 0.101mg Brown rice
Vitamin B2 0.069mg 0.425mg Buckwheat
Vitamin B3 2.561mg 7.02mg Buckwheat
Vitamin B5 0.38mg 1.233mg Buckwheat
Vitamin B6 0.123mg 0.21mg Buckwheat
Folate 9µg 30µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K 0.2µg µg Brown rice
Tryptophan 0.033mg 0.192mg Buckwheat
Threonine 0.095mg 0.506mg Buckwheat
Isoleucine 0.109mg 0.498mg Buckwheat
Leucine 0.214mg 0.832mg Buckwheat
Lysine 0.099mg 0.672mg Buckwheat
Methionine 0.058mg 0.172mg Buckwheat
Phenylalanine 0.133mg 0.52mg Buckwheat
Valine 0.151mg 0.678mg Buckwheat
Histidine 0.066mg 0.309mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat 0g g Buckwheat
Saturated Fat 0.26g 0.741g Brown rice
Monounsaturated Fat 0.369g 1.04g Buckwheat
Polyunsaturated fat 0.366g 1.039g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
33
Buckwheat
Mineral Summary Score
20
Brown rice
109
Buckwheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Brown rice
80%
Buckwheat
Carbohydrates
26%
Brown rice
72%
Buckwheat
Fats
4%
Brown rice
16%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.481g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/170286/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.