Brown rice vs Buckwheat flour: How To Choose?
Brown rice and buckwheat flour belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare brown rice and buckwheat flour and help you learn more about their similarities and differences.
Brown rice (Oryza sativa) is a whole-grain rice that is minimally processed, retaining its nutrient-rich bran and germ layers.
It is a good source of carbohydrates, dietary fibers, vitamins, minerals, and antioxidants. It is particularly high in vitamins B3, B1, B6, and B9 and minerals like manganese, magnesium, and phosphorus. The high fiber content of brown rice has been linked to improved digestion, weight management, and lower cholesterol levels.
Brown rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads, sushi, and other dishes. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.
Brown rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease.
Brown rice is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).
It also contains Vitamin B9 (Folate) in a small amount.
Buckwheat flour (Fagopyrum esculentum) is made from ground buckwheat groats, which are the hulled seeds of the buckwheat plant. It has a nutty, earthy flavor and a dark color due to the presence of polyphenols.
Buckwheat flour is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also a good source of protein, antioxidants, and flavonoids, making it a valuable food for vegetarians and vegans.
Buckwheat flour is commonly used in baking, particularly in traditional dishes like soba noodles, crepes, and blinis. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Buckwheat flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.
Buckwheat flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin K.
Brown rice vs Buckwheat flour Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing brown rice vs buckwheat flour.
This comparison will start by comparing the caloric value of brown rice and buckwheat flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Brown rice||Buckwheat flour|
|Energy||362 kcal||335 kcal|
|Carbs||76.2 g||70.6 g|
|Sugar||0 g||2.6 g|
|Fiber||3.4 g||10 g|
|Protein||7.5 g||12.6 g|
|Fat||2.68 g||3.1 g|
|Saturated Fat||0.536 g||0.677 g|
Brown rice vs Buckwheat flour Calories
Most calories in grains come from carbs.
Comparing buckwheat flour vs brown rice for weight loss, buckwheat flour is slightly lower in calories, with 335 calories per 100 grams, compared to 362 calories per 100 grams of brown rice.
However, both brown rice and buckwheat flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Brown rice vs Buckwheat flour Protein
Grains and most grain products, including brown rice and buckwheat flour, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Buckwheat flour offers around 40% more protein than brown rice.
Buckwheat flour has 12.6 grams of protein per 100 grams, while brown rice has 7.5 grams of protein per 100 grams.
Brown rice vs Buckwheat flour Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in brown rice and buckwheat flour.
The total amount of carbohydrates is around 7% higher in brown rice than in buckwheat flour. It has 76.2 grams per 100 grams, compared to 70.6 grams in buckwheat flour.
There’s less sugar in brown rice than in buckwheat flour, 100% precisely.
That said, 100 grams of brown rice contains 0 grams of sugar, while the same amount of buckwheat flour contains 2.6 grams.
Lastly, let’s take a look at the dietary fiber in brown rice and buckwheat flour.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 10 grams of fiber per 100 grams, buckwheat flour is a better source of fiber than brown rice which offers 3.4 grams per 100 gram portion.
Brown rice vs Buckwheat flour Fats
Like most other grains, brown rice and buckwheat flour are low in fat.
Fats in brown rice and buckwheat flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in brown rice and buckwheat flour:
- Brown rice: 2.7 grams per 100 grams
- Buckwheat flour: 3.1 per 100 grams
Speaking of saturated fats, brown rice is 29% lower in saturated fats.
Brown rice and buckwheat flour contain 0.5 grams and 0.7 grams of saturated fat per 100 grams, respectively.
Brown rice vs Buckwheat flour Vitamins Content
This section will discuss the vitamin content of brown rice and buckwheat flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Brown rice has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, buckwheat flour has a higher amount of vitamin B5 (Pantothenic acid).
Brown rice and buckwheat flour contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins brown rice and buckwheat flour contain side by side, so you can easily compare them.
|Brown rice||Buckwheat flour|
|Vitamin B1 (Thiamine)||0.413 mg||0.417 mg|
|Vitamin B2 (Riboflavin)||0.043 mg||0.19 mg|
|Vitamin B3 (Niacin)||4.31 mg||6.15 mg|
|Vitamin B5 (Pantothenic acid)||1.49 mg||0.44 mg|
|Vitamin B6 (Pyroxidine)||0.509 mg||0.582 mg|
|Vitamin B9 (Folate)||20 µg||54 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.05 mg||0.32 mg|
|Vitamin K||0.9 µg||7 µg|
Brown rice vs Buckwheat flour Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the brown rice and buckwheat flour comparison focuses on their mineral content.
Brown rice is a better source of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc than buckwheat flour.
On the other hand, buckwheat flour is a higher amount of manganese.
Brown rice and buckwheat flour contain the same amount of fluoride.
Check out the table below to learn how brown rice and buckwheat flour compare when it comes to mineral content.
|Brown rice||Buckwheat flour|
|Calcium||33 mg||41 mg|
|Copper||0.277 mg||0.515 mg|
|Iron||1.8 mg||4.06 mg|
|Magnesium||143 mg||251 mg|
|Manganese||3.74 mg||2.03 mg|
|Phosphorus||264 mg||337 mg|
|Potassium||268 mg||577 mg|
|Selenium||2.7 µg||5.7 µg|
|Sodium||4 mg||11 mg|
|Zinc||2.02 mg||3.12 mg|
The Final Word
This article highlighted the similarities and differences between brown rice and buckwheat flour.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
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- It's regularly updated.
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