Buckwheat vs Brown Rice: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
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 100g||Buckwheat||Brown rice|
|Carbohydrates||71.5 g||78.68 g|
|Fat||3.4 g||2.75 g|
|Dietary fiber||10 g||3.5 g|
|Protein||13.25 g||7.6 g|
|Calcium||18 mg||8 mg|
|Iron||2.2 mg||1.16 mg|
|Magnessium||231 mg||98 mg|
|Potassium||460 mg||219 mg|
|Sodium||1 mg||6 mg|
|Vitaminium B1 (Thiamine)||0.101 mg||0.277 mg|
|Vitaminium B2 (riboflavin)||0.425 mg||0.092 mg|
|Vitaminium B3 (Niacin)||7.02 mg||4.973 mg|
|Vitaminium B9 (Folic acid)||30 mg||0.014 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%.
- Carbohydrates71.5 g
- Fat3.4 g
- Dietary fiber10 g
- Protein13.25 g
100g | ounce | handfull | tablespoon | cup | half cup
- 77% CARBS.
- 14% PROTEIN
- 8% FAT
Vitamins: brown rice vs buckwheat
- Vitaminium B1 (Thiamine): brown rice 174% more than buckwheat
- Vitaminium B2 (riboflavin): buckwheat 362% more than brown rice
- Vitaminium B3 (Niacin): buckwheat 41% more than brown rice
- Vitaminium B9 (Folic acid): buckwheat 214186% more than brown rice
Minerals: buckwheat vs brown rice
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