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  6. Wild rice vs. Buckwheat

Wild rice vs. Buckwheat — In-Depth Nutrition Comparison

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How are wild rice and buckwheat different?

  • Wild rice is higher in zinc; however, buckwheat is richer in manganese.

Wild rice, cooked and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Wild 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 PotassiumPotassium +14.8%
Contains more ZincZinc +119.7%
Contains more PhosphorusPhosphorus +17.1%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +59.4%
Contains more CalciumCalcium +133.3%
Contains more IronIron +33.3%
Contains more CopperCopper +20.7%
Contains more ManganeseManganese +42.9%
Contains more SeleniumSelenium +175%

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 +166.7%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +123.1%
Contains more Vitamin B3Vitamin B3 +36.9%
Contains more Vitamin B6Vitamin B6 +75.3%
Contains more FolateFolate +85.7%
Contains more Vitamin B5Vitamin B5 +133.1%
Contains more Vitamin KVitamin K +280%
Contains more CholineCholine +97.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Buckwheat DV% diff.
Zinc 1.34mg 0.61mg 7%
Manganese 0.282mg 0.403mg 5%
Magnesium 32mg 51mg 5%
Vitamin B2 0.087mg 0.039mg 4%
Fiber 1.8g 2.7g 4%
Vitamin B6 0.135mg 0.077mg 4%
Vitamin B5 0.154mg 0.359mg 4%
Copper 0.121mg 0.146mg 3%
Selenium 0.8µg 2.2µg 3%
Iron 0.6mg 0.8mg 3%
Folate 26µg 14µg 3%
Phosphorus 82mg 70mg 2%
Choline 10.2mg 20.1mg 2%
Vitamin B3 1.287mg 0.94mg 2%
Vitamin B1 0.052mg 0.04mg 1%
Vitamin K 0.5µg 1.9µg 1%
Protein 3.99g 3.38g 1%
Vitamin E 0.24mg 0.09mg 1%
Calories 101kcal 92kcal 0%
Fats 0.34g 0.62g 0%
Carbs 21.34g 19.94g 0%
Net carbs 19.54g 17.24g N/A
Calcium 3mg 7mg 0%
Potassium 101mg 88mg 0%
Sugar 0.73g 0.9g N/A
Sodium 3mg 4mg 0%
Saturated fat 0.049g 0.134g 0%
Monounsaturated fat 0.05g 0.188g 0%
Polyunsaturated fat 0.213g 0.188g 0%
Tryptophan 0.049mg 0.049mg 0%
Threonine 0.127mg 0.129mg 0%
Isoleucine 0.167mg 0.127mg 0%
Leucine 0.276mg 0.212mg 0%
Lysine 0.17mg 0.172mg 0%
Methionine 0.119mg 0.044mg 0%
Phenylalanine 0.195mg 0.133mg 0%
Valine 0.232mg 0.173mg 0%
Histidine 0.104mg 0.079mg 0%
Fructose 0.2g 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 ProteinProtein +18%
Contains more FatsFats +82.4%
~equal in Carbs ~19.94g
~equal in Water ~75.63g
~equal in Other ~0.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 -63.4%
Contains more Poly. FatPolyunsaturated fat +13.3%
Contains more Mono. FatMonounsaturated fat +276%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 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 FructoseFructose +100%
Contains more SucroseSucrose +21.2%
~equal in Starch ~0g
~equal in Glucose ~0.2g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.