Buckwheat flour vs Wild rice
Nutrition comparison per 100 g serving
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Buckwheat flour wins in 14 out of 29 nutrient categories
Buckwheat flour: 14
vs
Wild rice: 11
(4 ties)
Overview
| Nutrient | Buckwheat flour | Wild rice | Winner |
|---|---|---|---|
| Calories | 335 cal | 357 cal | |
| Protein | 12.6 g | 14.7 g | |
| Carbs | 70.6 g | 74.9 g | |
| Fat | 3.1 g | 1.1 g | |
| Fiber | 10 g | 6.2 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Buckwheat flour | Wild rice | Winner |
|---|---|---|---|
| Choline, total | 54.2 MG | 35 MG | |
| Folate, total | 54 UG | 95 UG | |
| Niacin | 6.2 MG | 6.7 MG | |
| Pantothenic acid | 0.4 MG | 1.1 MG | |
| Riboflavin | 0.2 MG | 0.3 MG | |
| Thiamin | 0.4 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 1 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.6 MG | 0.4 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 0.8 MG | |
| Vitamin K (phylloquinone) | 7 UG | 1.9 UG |
Minerals
| Mineral | Buckwheat flour | Wild rice | Winner |
|---|---|---|---|
| Calcium, Ca | 41 MG | 21 MG | |
| Copper, Cu | 0.5 MG | 0.5 MG | |
| Iron, Fe | 4.1 MG | 2.0 MG | |
| Magnesium, Mg | 251 MG | 177 MG | |
| Manganese, Mn | 2.0 MG | 1.3 MG | |
| Phosphorus, P | 337 MG | 433 MG | |
| Potassium, K | 577 MG | 427 MG | |
| Selenium, Se | 5.7 UG | 2.8 UG | |
| Sodium, Na | 11 MG | 7 MG | |
| Zinc, Zn | 3.1 MG | 6.0 MG |