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  6. Rice noodles vs. Buckwheat

Rice noodles vs. Buckwheat — In-Depth Nutrition Comparison

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The main differences between Rice noodles and Buckwheat

  • Rice noodles contains less Manganese, Copper, Magnesium, Iron, Phosphorus, Vitamin B5, Fiber, Vitamin B6, and Vitamin B3 than Buckwheat.
  • Daily need coverage for Manganese from Buckwheat is 13% higher.

Food types used in this article are Rice noodles, cooked and Buckwheat groats, roasted, cooked.

Infographic

Rice noodles 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 2.1% 1.2% 0.35% 5.3% 13% 6.8% 8.6% 2.5% 15% 25%
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 SeleniumSelenium +104.5%
Contains more MagnesiumMagnesium +1600%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +2100%
Contains more IronIron +471.4%
Contains more CopperCopper +284.2%
Contains more ZincZinc +144%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -78.9%
Contains more ManganeseManganese +253.5%

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% 0.6% 0% 4.5% 0.92% 1.4% 0.66% 1.4% 0% 0% 0.75% 0.87%
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 E Vitamin E +200%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +875%
Contains more Vitamin B3Vitamin B3 +1205.6%
Contains more Vitamin B5Vitamin B5 +3163.6%
Contains more Vitamin B6Vitamin B6 +1183.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1300%
Contains more CholineCholine +1156.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 74%
Protein: 1.79 g
Fats: 0.2 g
Carbs: 24.01 g
Water: 73.82 g
Other: 0.18 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 CarbsCarbs +20.4%
Contains more ProteinProtein +88.8%
Contains more FatsFats +210%
Contains more OtherOther +138.9%
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 32%
Saturated Fat: Sat. Fat 0.023 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.023 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 less Sat. FatSaturated Fat -82.8%
Contains more Mono. FatMonounsaturated Fat +623.1%
Contains more Poly. FatPolyunsaturated fat +717.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice noodles 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 Rice noodles Buckwheat Opinion
Calories 108kcal 92kcal Rice noodles
Protein 1.79g 3.38g Buckwheat
Fats 0.2g 0.62g Buckwheat
Net carbs 23.01g 17.24g Rice noodles
Carbs 24.01g 19.94g Rice noodles
Magnesium 3mg 51mg Buckwheat
Calcium 4mg 7mg Buckwheat
Potassium 4mg 88mg Buckwheat
Iron 0.14mg 0.8mg Buckwheat
Sugar 0.03g 0.9g Rice noodles
Fiber 1g 2.7g Buckwheat
Copper 0.038mg 0.146mg Buckwheat
Zinc 0.25mg 0.61mg Buckwheat
Phosphorus 20mg 70mg Buckwheat
Sodium 19mg 4mg Buckwheat
Vitamin E 0.03mg 0.09mg Buckwheat
Manganese 0.114mg 0.403mg Buckwheat
Selenium 4.5µg 2.2µg Rice noodles
Vitamin B1 0.018mg 0.04mg Buckwheat
Vitamin B2 0.004mg 0.039mg Buckwheat
Vitamin B3 0.072mg 0.94mg Buckwheat
Vitamin B5 0.011mg 0.359mg Buckwheat
Vitamin B6 0.006mg 0.077mg Buckwheat
Vitamin K 0µg 1.9µg Buckwheat
Folate 1µg 14µg Buckwheat
Choline 1.6mg 20.1mg Buckwheat
Saturated Fat 0.023g 0.134g Rice noodles
Monounsaturated Fat 0.026g 0.188g Buckwheat
Polyunsaturated fat 0.023g 0.188g Buckwheat
Tryptophan 0.022mg 0.049mg Buckwheat
Threonine 0.063mg 0.129mg Buckwheat
Isoleucine 0.073mg 0.127mg Buckwheat
Leucine 0.147mg 0.212mg Buckwheat
Lysine 0.062mg 0.172mg Buckwheat
Methionine 0.043mg 0.044mg Buckwheat
Phenylalanine 0.095mg 0.133mg Buckwheat
Valine 0.104mg 0.173mg Buckwheat
Histidine 0.045mg 0.079mg Buckwheat
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice noodles 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
1%
Rice noodles
8%
Buckwheat
Minerals Daily Need Coverage Score
8%
Rice noodles
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Rice noodles
Rice noodles is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated Fat?
Rice noodles
Rice noodles is lower in Saturated Fat (difference - 0.111g)
Which food is cheaper?
Rice noodles
Rice noodles is cheaper (difference - $2.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 10)
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. Rice noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168914/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.