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Wild rice vs Buckwheat - In-Depth Nutrition Comparison

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What are the main differences between Wild rice and Buckwheat?

  • Wild rice is richer in Zinc, Folate, Vitamin B6, and Phosphorus, while Buckwheat is higher in Copper, Fiber, Magnesium, Vitamin B2, Selenium, and Monounsaturated Fat.
  • Buckwheat's daily need coverage for Copper is 64% higher.
  • Buckwheat has 3 times less Folate than Wild rice. Wild rice has 95µg of Folate, while Buckwheat has 30µg.

We used Wild rice, raw and Buckwheat types in this comparison.

Infographic

Wild rice vs Buckwheat infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +16.7%
Contains more Phosphorus +24.8%
Contains more Zinc +148.3%
Contains more Iron +12.2%
Contains more Magnesium +30.5%
Contains less Sodium -85.7%
Contains more Copper +109.9%
Equal in Potassium - 460
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +16.7%
Contains more Phosphorus +24.8%
Contains more Zinc +148.3%
Contains more Iron +12.2%
Contains more Magnesium +30.5%
Contains less Sodium -85.7%
Contains more Copper +109.9%
Equal in Potassium - 460

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 A +∞%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B6 +86.2%
Contains more Folate +216.7%
Contains more Vitamin B2 +62.2%
Contains more Vitamin B5 +14.8%
Equal in Vitamin B3 - 7.02
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 A +∞%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B6 +86.2%
Contains more Folate +216.7%
Contains more Vitamin B2 +62.2%
Contains more Vitamin B5 +14.8%
Equal in Vitamin B3 - 7.02

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.
Wild rice Buckwheat
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Buckwheat Opinion
Net carbs 68.7g 61.5g Wild rice
Protein 14.73g 13.25g Wild rice
Fats 1.08g 3.4g Buckwheat
Carbs 74.9g 71.5g Wild rice
Calories 357kcal 343kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g g Buckwheat
Fiber 6.2g 10g Buckwheat
Calcium 21mg 18mg Wild rice
Iron 1.96mg 2.2mg Buckwheat
Magnesium 177mg 231mg Buckwheat
Phosphorus 433mg 347mg Wild rice
Potassium 427mg 460mg Buckwheat
Sodium 7mg 1mg Buckwheat
Zinc 5.96mg 2.4mg Wild rice
Copper 0.524mg 1.1mg Buckwheat
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.101mg Wild rice
Vitamin B2 0.262mg 0.425mg Buckwheat
Vitamin B3 6.733mg 7.02mg Buckwheat
Vitamin B5 1.074mg 1.233mg Buckwheat
Vitamin B6 0.391mg 0.21mg Wild rice
Folate 95µg 30µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Wild rice
Tryptophan 0.179mg 0.192mg Buckwheat
Threonine 0.469mg 0.506mg Buckwheat
Isoleucine 0.618mg 0.498mg Wild rice
Leucine 1.018mg 0.832mg Wild rice
Lysine 0.629mg 0.672mg Buckwheat
Methionine 0.438mg 0.172mg Wild rice
Phenylalanine 0.721mg 0.52mg Wild rice
Valine 0.858mg 0.678mg Wild rice
Histidine 0.384mg 0.309mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.156g 0.741g Wild rice
Monounsaturated Fat 0.159g 1.04g Buckwheat
Polyunsaturated fat 0.676g 1.039g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild 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
39
Wild rice
33
Buckwheat
Mineral Summary Score
96
Wild 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
88%
Wild rice
80%
Buckwheat
Carbohydrates
75%
Wild rice
72%
Buckwheat
Fats
5%
Wild rice
16%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.585g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.6)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.