Quick Summary
When to Choose Brown Rice (Cooked)
Choose brown rice for familiar grain texture, traditional rice dishes, more widely available, and classic comfort food.
When to Choose Buckwheat (Cooked Groats)
Choose buckwheat for complete protein, more minerals, rutin for blood vessels, and gluten-free pseudocereal.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Brown Rice (Cooked) | Buckwheat (Cooked Groats) | Winner |
|---|---|---|---|
| Calories | 218 | 155 | 🏆 Buckwheat (Cooked Groats) |
| Protein | 5g | 5.7g | 🏆 Buckwheat (Cooked Groats) |
| Carbohydrates | 45.8g | 33.5g | |
| Fiber | 3.5g | 4.5g | 🏆 Buckwheat (Cooked Groats) |
Key Vitamins & Minerals
Magnesium
Health Benefits Comparison
Brown Rice (Cooked) Benefits
- Whole grain with intact bran and germ
- Good source of manganese (88% DV) for metabolism
- Provides selenium (27% DV) for thyroid and immunity
- Contains magnesium (21% DV) for muscle and nerve function
- Rich in fiber (3.5g per cup) for digestive health
Buckwheat (Cooked Groats) Benefits
- Complete protein - rare in plants
- Naturally gluten-free grain alternative
- Rutin strengthens capillaries and lowers BP
- Resistant starch improves insulin sensitivity
Practical Considerations
💰 Cost
Brown Rice (Cooked): Moderate
Buckwheat (Cooked Groats): Moderate
🕒 Preparation
Brown Rice (Cooked): Easy
Buckwheat (Cooked Groats): Easy
📦 Storage
Brown Rice (Cooked): Refrigerate
Buckwheat (Cooked Groats): Refrigerate
🍽️ Versatility
Brown Rice (Cooked): Very versatile
Buckwheat (Cooked Groats): Very versatile
The Bottom Line
Both Brown Rice (Cooked) and Buckwheat (Cooked Groats) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Brown Rice (Cooked) if: Choose brown rice for familiar grain texture, traditional rice dishes, more widely available, and classic comfort food.
Choose Buckwheat (Cooked Groats) if: Choose buckwheat for complete protein, more minerals, rutin for blood vessels, and gluten-free pseudocereal.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Brown Rice (Cooked) and Buckwheat (Cooked Groats) in Nutrivio
Compare how Brown Rice (Cooked) and Buckwheat (Cooked Groats) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
