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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.
Contains more Phosphorus +17.1%
Contains more Potassium +14.8%
Contains less Sodium -25%
Contains more Zinc +119.7%
Contains more Calcium +133.3%
Contains more Iron +33.3%
Contains more Magnesium +59.4%
Contains more Copper +20.7%
Contains more Manganese +42.9%
Contains more Selenium +175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Phosphorus +17.1%
Contains more Potassium +14.8%
Contains less Sodium -25%
Contains more Zinc +119.7%
Contains more Calcium +133.3%
Contains more Iron +33.3%
Contains more Magnesium +59.4%
Contains more Copper +20.7%
Contains more Manganese +42.9%
Contains more Selenium +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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +123.1%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B6 +75.3%
Contains more Folate +85.7%
Contains more Vitamin B5 +133.1%
Contains more Vitamin K +280%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +123.1%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B6 +75.3%
Contains more Folate +85.7%
Contains more Vitamin B5 +133.1%
Contains more Vitamin K +280%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +18%
Contains more Fats +82.4%
Equal in Carbs - 19.94
Equal in Water - 75.63
Equal in Other - 0.43
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 Protein +18%
Contains more Fats +82.4%
Equal in Carbs - 19.94
Equal in Water - 75.63
Equal in Other - 0.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -63.4%
Contains more Polyunsaturated fat +13.3%
Contains more Monounsaturated Fat +276%
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -63.4%
Contains more Polyunsaturated fat +13.3%
Contains more Monounsaturated Fat +276%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Fructose +100%
Contains more Sucrose +21.2%
Equal in Glucose - 0.2
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 Fructose +100%
Contains more Sucrose +21.2%
Equal in Glucose - 0.2

Comparison summary table

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

All nutrients comparison - raw data values

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

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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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
10%
Wild rice
8%
Buckwheat
Minerals Daily Need Coverage Score
21%
Wild rice
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.085g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.4)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
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. 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.