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.
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
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
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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
13%
8%
Minerals Daily Need Coverage Score
32%
24%
Comparison summary
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.126g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.66g)
Which food is cheaper?
Brown rice is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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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.