Compare Chinese Fried Rice Without Meat: Nutrition Facts & Benefits vs Buckwheat: Nutrition Facts, Benefits, and Healthy Uses

Chinese Fried Rice Without Meat: Nutrition Facts & Benefits

Grains

Buckwheat: Nutrition Facts, Benefits, and Healthy Uses

Grains

Nutrient

Food A

Food B

SFA 8:0

0 G

✓0 G

SFA 12:0

0 G

✓0 G

PUFA 20:5 n-3 (EPA)

0 G

PUFA 22:5 n-3 (DPA)

0 G

SFA 17:0

✓0 G

0 G

TFA 16:1 t

0 G

MUFA 24:1 c

0 G

MUFA 22:1 c

0 G

MUFA 17:1

✓0 G

0 G

Fatty acids, total trans-monoenoic

✓0 G

0 G

MUFA 15:1

0 G

PUFA 20:3 n-3

0 G

PUFA 22:4

0 G

Fatty acids, total trans

✓0 G

0 G

Magnesium

9.7 MG

✓231 MG

Copper, Cu

0.1 MG

✓1.1 MG

SFA 4:0

0 G

SFA 6:0

0 G

SFA 10:0

0 G

✓0 G

SFA 15:0

0 G

TFA 18:1 t

✓0 G

0 G

TFA 22:1 t

0 G

TFA 18:2 t not further defined

✓0 G

0 G

PUFA 18:2 CLAs

✓0 G

0 G

PUFA 18:4

0 G

MUFA 20:1

✓0 G

0 G

PUFA 20:3 n-6

0 G

Monounsaturated Fat

0.6 G

✓1 G

Polyunsaturated Fat

✓1.1 G

1 G

PUFA 20:2 n-6 c,c

✓0 G

0 G

MUFA 16:1 c

✓0 G

0 G

PUFA 18:3 n-6 c,c,c

✓0 G

0 G

SFA 16:0

0.3 G

✓0.5 G

SFA 18:0

✓0.1 G

0 G

SFA 20:0

✓0 G

0 G

PUFA 20:4

✓0 G

0 G

Vitamin D (D2 + D3), International Units

0 IU

Vitamin D2 (ergocalciferol)

0 UG

Lutein + zeaxanthin

✓103 UG

0 UG

Calcium

11 MG

✓18 MG

Potassium

69 MG

✓460 MG

Zinc

0.7 MG

✓2.4 MG

Total Fat

3.2 G

✓3.4 G

Carbs

32.5 G

✓71.5 G

Calories

✓729 kJ

343 kJ

Sucrose

✓0.4 G

0 G

Glucose

✓0.1 G

0 G

Water

✓59.3 G

9.8 G

Manganese, Mn

0.4 MG

✓1.3 MG

Retinol

✓10 UG

0 UG

Vitamin A

✓22 UG

0 UG

Carotene, beta

✓128 UG

0 UG

Carotene, alpha

✓38 UG

0 UG

Vitamin D3 (cholecalciferol)

0 UG

Vitamin D (D2 + D3)

0 UG

Cryptoxanthin, beta

0 UG

Lycopene

✓3 UG

0 UG

Phosphorus

44 MG

✓347 MG

Sodium

✓361 MG

1 MG

Fructose

✓0.1 G

0 G

Saturated Fat

0.5 G

✓0.7 G

Protein

3.8 G

✓13.2 G

Ash

1.1 G

✓2.1 G

PUFA 18:3i

0 G

PUFA 18:3 n-3 c,c,c (ALA)

✓0.1 G

0 G

MUFA 18:1 c

✓0.6 G

0 G

PUFA 18:2 n-6 c,c

✓1 G

0 G

SFA 24:0

✓0 G

0 G

SFA 14:0

0 G

✓0 G

PUFA 22:6 n-3 (DHA)

0 G

SFA 22:0

✓0 G

0 G

Iron

0.5 MG

✓2.2 MG

Betaine

✓0.2 MG

0 MG

Choline, total

✓5.5 MG

0 MG

Maltose

0 G

Galactose

0 G

Lactose

0 G

Nitrogen

✓0.6 G

0 G

SFA 11:0

0 G

PUFA 20:3 n-9

0 G

PUFA 22:2

0 G

Choline, free

✓1.5 MG

0 MG

Choline, from glycerophosphocholine

✓1.3 MG

0 MG

Choline, from phosphocholine

✓0.5 MG

0 MG

Choline, from phosphotidyl choline

✓2.2 MG

0 MG

Choline, from sphingomyelin

0 MG

Sugars, Total

✓0.6 G

0 G

Fatty acids, total trans-dienoic

✓0 G

0 G

MUFA 14:1 c

0 G

MUFA 17:1 c

✓0 G

0 G

MUFA 20:1 c

✓0 G

0 G

PUFA 18:2 c

✓1 G

0 G

PUFA 18:3 c

✓0.1 G

0 G

PUFA 20:3 c

0 G

PUFA 20:4c

✓0 G

0 G

PUFA 20:5c

0 G

PUFA 22:5 c

0 G

PUFA 22:6 c

0 G

PUFA 20:2 c

✓0 G

0 G

Total fat (NLEA)

✓2.2 G

0 G

Folic acid

0 UG

Alcohol, ethyl

0 G

Folate, DFE

0 UG

✓30 UG

Vitamin B-12, added

0 UG

Isoleucine

0 G

✓0.5 G

Leucine

0 G

✓0.8 G

Lysine

0 G

✓0.7 G

Cystine

0 G

✓0.2 G

Valine

0 G

✓0.7 G

Arginine

0 G

✓1 G

Histidine

0 G

✓0.3 G

Aspartic acid

0 G

✓1.1 G

Serine

0 G

✓0.7 G

Niacin

0 MG

✓7 MG

Pantothenic acid

0 MG

✓1.2 MG

Vitamin B6

0 MG

✓0.2 MG

MUFA 22:1

0 G

✓0 G

MUFA 18:1

0 G

✓1 G

PUFA 18:2

0 G

✓1 G

PUFA 18:3

0 G

✓0.1 G

Fiber

0 G

✓10 G

Vitamin A, IU

0 IU

Cholesterol

0 MG

MUFA 16:1

0 G

✓0 G

Vitamin C

0 MG

Thiamin

0 MG

✓0.1 MG

Riboflavin

0 MG

✓0.4 MG

Folate

0 UG

✓30 UG

Vitamin B12

0 UG

Folate, food

0 UG

✓30 UG

Tryptophan

0 G

✓0.2 G

Threonine

0 G

✓0.5 G

Methionine

0 G

✓0.2 G

Phenylalanine

0 G

✓0.5 G

Tyrosine

0 G

✓0.2 G

Alanine

0 G

✓0.7 G

Glutamic acid

0 G

✓2.1 G

Glycine

0 G

✓1 G

Proline

0 G

✓0.5 G

Selenium, Se

0 UG

✓8.3 UG

Visual Comparison

Protein3.8 G vs 13.2 G

Chinese Fried Rice Without Meat: Nutrition Facts & BenefitsBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Calories729 vs 343

Chinese Fried Rice Without Meat: Nutrition Facts & BenefitsBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Total Fat3.2 vs 3.4

Chinese Fried Rice Without Meat: Nutrition Facts & BenefitsBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Calcium11 vs 18

Chinese Fried Rice Without Meat: Nutrition Facts & BenefitsBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Comparison Verdict

Buckwheat is the superior choice for overall health and weight management because it provides significantly more protein and fiber while containing less than half the calories of the fried rice. If your goal is muscle repair or sustained energy, buckwheat is the clear winner, whereas the high-calorie fried rice is better suited only if you are looking for a quick, dense source of energy for intense endurance activities.