Buckwheat vs Brown Rice: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Buckwheat - calories, kcal, weight, nutrition
Brown rice - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Buckwheat

At first glance, you can see that in buckwheat is just a little less calories than in brown rice.

Buckwheat has 343 kcal per 100g and brown rice 370 kcal per 100g so it is pretty easy to calculate that the difference is about 8%.

In buckwheat and in brown rice most calories came from carbs.

See tables below to compare buckwheat with brown rice in details.

Fact 2: Buckwheat And Brown rice Nutrition Difference

Brown rice vs Buckwheat: Vitamins and Minerals Comparison

per 100gBuckwheatBrown rice
Calories343 370
Carbohydrates71.5 g78.68 g
Fat3.4 g2.75 g
Dietary fiber10 g3.5 g
Protein13.25 g7.6 g
Calcium18 mg8 mg
Iron2.2 mg1.16 mg
Magnessium231 mg98 mg
Potassium460 mg219 mg
Sodium1 mg6 mg
Vitaminium B1 (Thiamine)0.101 mg0.277 mg
Vitaminium B2 (riboflavin)0.425 mg0.092 mg
Vitaminium B3 (Niacin)7.02 mg4.973 mg
Vitaminium B9 (Folic acid)30 mg0.014 mg

More protein in buckwheat

It is aslo easy to see see that in buckwheat is more protein than in brown rice.

There is 7.6g per 100g of brown rice and 13.25g per 100g of buckwheat so using simple math we can see that difference is about 74%.

Less carbohydrates in buckwheat

In buckwheat is less carbohydrates than in brown rice.

There is 78.68g/100g of carbohydrates in brown rice and 71.5g/100g in buckwheat so let me do the math for you again - difference is about 10%.

More fat in buckwheat

In buckwheat is more fats than in brown rice.

The tables above show us that there is 2.75g/100g of fats in brown rice and 3.4g/100g in buckwheat. In this case difference is about 24%.


  • Calories343
  • Carbohydrates71.5 g
  • Fat3.4 g
  • Dietary fiber10 g
  • Protein13.25 g
Buckwheat calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 77% CARBS.
  • 14% PROTEIN
  • 8% FAT

Brown rice

  • Calories370
  • Carbohydrates78.68 g
  • Fat2.75 g
  • Dietary fiber3.5 g
  • Protein7.6 g
Brown rice calories per:
100g | ounce | handfull | tablespoon | glass | cup | cup | half cup

Calories source

  • 85% CARBS
  • 8% PROTEIN
  • 7% FAT

Vitamins: brown rice vs buckwheat

Minerals: buckwheat vs brown rice

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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