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  6. Buckwheat vs. Rice

Buckwheat vs. Rice — In-Depth Nutrition Comparison

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A recap on the differences between buckwheat and rice

  • Buckwheat has more magnesium, fiber, and copper; however, rice is higher in folate, vitamin B1, and selenium.
  • Rice covers your daily folate needs 11% more than buckwheat.
  • Rice contains 10 times less choline than buckwheat. Buckwheat contains 20.1mg of choline, while rice contains 2.1mg.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Buckwheat vs Rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Rice
Rice
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +325%
Contains more PotassiumPotassium +151.4%
Contains more CopperCopper +111.6%
Contains more ZincZinc +24.5%
Contains more PhosphorusPhosphorus +62.8%
Contains more CalciumCalcium +42.9%
Contains more IronIron +50%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +17.1%
Contains more SeleniumSelenium +240.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Rice
Rice
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +307.5%
Contains more Vitamin B3Vitamin B3 +57%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more FolateFolate +314.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.39mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Rice DV% diff.
Folate 14µg 58µg 11%
Selenium 2.2µg 7.5µg 10%
Vitamin B1 0.04mg 0.163mg 10%
Magnesium 51mg 12mg 9%
Fiber 2.7g 0.4g 9%
Copper 0.146mg 0.069mg 9%
Iron 0.8mg 1.2mg 5%
Phosphorus 70mg 43mg 4%
Carbs 19.94g 28.17g 3%
Manganese 0.403mg 0.472mg 3%
Vitamin B3 0.94mg 1.476mg 3%
Choline 20.1mg 2.1mg 3%
Calories 92kcal 130kcal 2%
Potassium 88mg 35mg 2%
Vitamin B2 0.039mg 0.013mg 2%
Vitamin K 1.9µg 0µg 2%
Protein 3.38g 2.69g 1%
Fats 0.62g 0.28g 1%
Zinc 0.61mg 0.49mg 1%
Vitamin B5 0.359mg 0.39mg 1%
Vitamin B6 0.077mg 0.093mg 1%
Polyunsaturated fat 0.188g 0.076g 1%
Protein per 100 calories 3.7g 2.1g N/A
Calories per 10 g protein 272kcal 483kcal N/A
Weight per 100 calories 109g 77g N/A
Net carbs 17.24g 27.77g N/A
Calcium 7mg 10mg 0%
Sugar 0.9g 0.05g N/A
Sodium 4mg 1mg 0%
Vitamin E 0.09mg 0.04mg 0%
Saturated fat 0.134g 0.077g 0%
Monounsaturated fat 0.188g 0.088g 0%
Tryptophan 0.049mg 0.031mg 0%
Threonine 0.129mg 0.096mg 0%
Isoleucine 0.127mg 0.116mg 0%
Leucine 0.212mg 0.222mg 0%
Lysine 0.172mg 0.097mg 0%
Methionine 0.044mg 0.063mg 0%
Phenylalanine 0.133mg 0.144mg 0%
Valine 0.173mg 0.164mg 0%
Histidine 0.079mg 0.063mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +25.7%
Contains more FatsFats +121.4%
Contains more CarbsCarbs +41.3%
~equal in Water ~68.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +113.6%
Contains more Poly. FatPolyunsaturated fat +147.4%
Contains less Sat. FatSaturated fat -42.5%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.