Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Rice
  5. Compare
  6. Rice vs. Buckwheat

Rice vs. Buckwheat — In-Depth Nutrition Comparison

Compare

A recap on the differences between rice and buckwheat

  • Rice has more folate, vitamin B1, and selenium; however, buckwheat is higher in magnesium, fiber, and copper.
  • Rice covers your daily folate needs 11% more than buckwheat.
  • Buckwheat contains 4 times less vitamin B1 than rice. Rice contains 0.163mg of vitamin B1, while buckwheat contains 0.04mg.

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

Infographic

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.
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%
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 CalciumCalcium +42.9%
Contains more IronIron +50%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +17.1%
Contains more SeleniumSelenium +240.9%
Contains more MagnesiumMagnesium +325%
Contains more PotassiumPotassium +151.4%
Contains more CopperCopper +111.6%
Contains more ZincZinc +24.5%
Contains more PhosphorusPhosphorus +62.8%

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.
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%
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%
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%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.359mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 CarbsCarbs +41.3%
Contains more ProteinProtein +25.7%
Contains more FatsFats +121.4%
Contains more WaterWater +10.5%
~equal in Other ~0.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -42.5%
Contains more Mono. FatMonounsaturated fat +113.6%
Contains more Poly. FatPolyunsaturated fat +147.4%

People also compare

Rice
Rice vs Brown rice
Brown rice
Rice
Rice vs Corn raw
Corn raw
Rice
Rice vs Wheat
Wheat
Buckwheat
Buckwheat vs Teff
Teff
Buckwheat
Buckwheat vs Wheat
Wheat
Buckwheat
Buckwheat vs Oatmeal
Oatmeal

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