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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.

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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.359mg
~equal in Vitamin B12 ~0µg

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Brown rice
8%
Buckwheat
Minerals Daily Need Coverage Score
32%
Brown rice
24%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.66g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food is richer in minerals?
?
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.
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

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.