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  6. Buckwheat flour, whole-groat vs. Rice

Buckwheat flour, whole-groat vs. Rice — In-Depth Nutrition Comparison

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What are the main differences between buckwheat flour, whole-groat and rice?

  • Rice has less manganese, magnesium, copper, phosphorus, fiber, vitamin B6, iron, vitamin B3, zinc, and protein than buckwheat flour, whole-groat.
  • Buckwheat flour, whole-groat's daily need coverage for manganese is 68% higher.
  • Buckwheat flour, whole-groat has 25 times more fiber than rice. Buckwheat flour, whole-groat has 10g of fiber, while rice has 0.4g.

We used Buckwheat flour, whole-groat and Rice, white, long-grain, regular, enriched, cooked types in this comparison.

Infographic

Buckwheat flour, whole-groat 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 179% 12% 51% 152% 172% 85% 144% 1.4% 265% 31%
Rice
Rice
2
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 +1991.7%
Contains more CalciumCalcium +310%
Contains more PotassiumPotassium +1548.6%
Contains more IronIron +238.3%
Contains more CopperCopper +646.4%
Contains more ZincZinc +536.7%
Contains more PhosphorusPhosphorus +683.7%
Contains more ManganeseManganese +330.1%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +31.6%

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% 6.4% 104% 44% 115% 26% 134% 0% 18% 41%
Rice
Rice
0
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 +700%
Contains more Vitamin B1Vitamin B1 +155.8%
Contains more Vitamin B2Vitamin B2 +1361.5%
Contains more Vitamin B3Vitamin B3 +316.7%
Contains more Vitamin B5Vitamin B5 +12.8%
Contains more Vitamin B6Vitamin B6 +525.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~58µg

All nutrients comparison - raw data values

Nutrient Buckwheat flour, whole-groat Rice DV% diff.
Manganese 2.03mg 0.472mg 68%
Magnesium 251mg 12mg 57%
Copper 0.515mg 0.069mg 50%
Phosphorus 337mg 43mg 42%
Fiber 10g 0.4g 38%
Vitamin B6 0.582mg 0.093mg 38%
Iron 4.06mg 1.2mg 36%
Vitamin B3 6.15mg 1.476mg 29%
Zinc 3.12mg 0.49mg 24%
Vitamin B1 0.417mg 0.163mg 21%
Protein 12.62g 2.69g 20%
Potassium 577mg 35mg 16%
Carbs 70.59g 28.17g 14%
Vitamin B2 0.19mg 0.013mg 14%
Calories 335kcal 130kcal 10%
Choline 54.2mg 2.1mg 9%
Vitamin K 7µg 0µg 6%
Polyunsaturated fat 0.949g 0.076g 6%
Fats 3.1g 0.28g 4%
Calcium 41mg 10mg 3%
Selenium 5.7µg 7.5µg 3%
Saturated fat 0.677g 0.077g 3%
Vitamin E 0.32mg 0.04mg 2%
Monounsaturated fat 0.949g 0.088g 2%
Vitamin B5 0.44mg 0.39mg 1%
Folate 54µg 58µg 1%
Protein per 100 calories 3.8g 2.1g N/A
Calories per 10 g protein 265kcal 483kcal N/A
Weight per 100 calories 30g 77g N/A
Unsaturated / Saturated Fat ratio 2.8 2.1 N/A
Net carbs 60.59g 27.77g N/A
Sugar 2.6g 0.05g N/A
Sodium 11mg 1mg 0%
Tryptophan 0.183mg 0.031mg 0%
Threonine 0.482mg 0.096mg 0%
Isoleucine 0.474mg 0.116mg 0%
Leucine 0.792mg 0.222mg 0%
Lysine 0.64mg 0.097mg 0%
Methionine 0.164mg 0.063mg 0%
Phenylalanine 0.495mg 0.144mg 0%
Valine 0.646mg 0.164mg 0%
Histidine 0.294mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 71% 11% 3%
Protein: 12.62 g
Fats: 3.1 g
Carbs: 70.59 g
Water: 11.15 g
Other: 2.54 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 +369.1%
Contains more FatsFats +1007.1%
Contains more CarbsCarbs +150.6%
Contains more WaterWater +513.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.677 g
Monounsaturated fat: Mono. Fat 0.949 g
Polyunsaturated fat: Poly. Fat 0.949 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 +978.4%
Contains more Poly. FatPolyunsaturated fat +1148.7%
Contains less Sat. FatSaturated fat -88.6%

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 flour, whole-groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170687/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.