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  6. Semolina vs. Buckwheat

Semolina vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between Semolina and Buckwheat?

  • Semolina is richer in Selenium, Vitamin B6, Manganese, Vitamin B3, Copper, Vitamin B1, Phosphorus, Calcium, and Vitamin B5, yet Buckwheat is richer in Magnesium.
  • Semolina's daily need coverage for Selenium is 32% higher.
  • Semolina has 10 times more Calcium than Buckwheat. Semolina has 71mg of Calcium, while Buckwheat has 7mg.

We used Rice, white, long-grain, parboiled, unenriched, dry and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Semolina vs Buckwheat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Semolina
Semolina
8
:
2
Buckwheat
Buckwheat
Contains more Calcium +914.3%
Contains more Phosphorus +118.6%
Contains more Potassium +97.7%
Contains less Sodium -50%
Contains more Zinc +67.2%
Contains more Copper +94.5%
Contains more Manganese +156.8%
Contains more Selenium +804.5%
Contains more Magnesium +88.9%
Equal in Iron - 0.8
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +914.3%
Contains more Phosphorus +118.6%
Contains more Potassium +97.7%
Contains less Sodium -50%
Contains more Zinc +67.2%
Contains more Copper +94.5%
Contains more Manganese +156.8%
Contains more Selenium +804.5%
Contains more Magnesium +88.9%
Equal in Iron - 0.8

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Semolina
Semolina
5
:
3
Buckwheat
Buckwheat
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +437%
Contains more Vitamin B5 +87.2%
Contains more Vitamin B6 +487%
Contains more Vitamin E +200%
Contains more Folate +75%
Contains more Vitamin K +1800%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +437%
Contains more Vitamin B5 +87.2%
Contains more Vitamin B6 +487%
Contains more Vitamin E +200%
Contains more Folate +75%
Contains more Vitamin K +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
4
:
1
Buckwheat
Buckwheat
Contains more Protein +122.2%
Contains more Fats +66.1%
Contains more Carbs +305.7%
Contains more Other +65.1%
Contains more Water +667%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +122.2%
Contains more Fats +66.1%
Contains more Carbs +305.7%
Contains more Other +65.1%
Contains more Water +667%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +37.2%
Contains more Polyunsaturated fat +71.3%
Contains less Saturated Fat -54.4%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +37.2%
Contains more Polyunsaturated fat +71.3%
Contains less Saturated Fat -54.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Semolina
Semolina
1
:
3
Buckwheat
Buckwheat
Contains more Starch +∞%
Contains more Sucrose +90.5%
Contains more Glucose +81.8%
Contains more Fructose +400%
Semolina
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +90.5%
Contains more Glucose +81.8%
Contains more Fructose +400%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina Buckwheat
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Semolina Buckwheat Opinion
Net carbs 79.09g 17.24g Semolina
Protein 7.51g 3.38g Semolina
Fats 1.03g 0.62g Semolina
Carbs 80.89g 19.94g Semolina
Calories 374kcal 92kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g 0.1g Buckwheat
Sugar 0.33g 0.9g Semolina
Fiber 1.8g 2.7g Buckwheat
Calcium 71mg 7mg Semolina
Iron 0.74mg 0.8mg Buckwheat
Magnesium 27mg 51mg Buckwheat
Phosphorus 153mg 70mg Semolina
Potassium 174mg 88mg Semolina
Sodium 2mg 4mg Semolina
Zinc 1.02mg 0.61mg Semolina
Copper 0.284mg 0.146mg Semolina
Manganese 1.035mg 0.403mg Semolina
Selenium 19.9µg 2.2µg Semolina
Vitamin E 0.03mg 0.09mg Buckwheat
Vitamin B1 0.224mg 0.04mg Semolina
Vitamin B2 0.05mg 0.039mg Semolina
Vitamin B3 5.048mg 0.94mg Semolina
Vitamin B5 0.672mg 0.359mg Semolina
Vitamin B6 0.452mg 0.077mg Semolina
Folate 8µg 14µg Buckwheat
Vitamin K 0.1µg 1.9µg Buckwheat
Tryptophan 0.103mg 0.049mg Semolina
Threonine 0.271mg 0.129mg Semolina
Isoleucine 0.339mg 0.127mg Semolina
Leucine 0.656mg 0.212mg Semolina
Lysine 0.215mg 0.172mg Semolina
Methionine 0.183mg 0.044mg Semolina
Phenylalanine 0.398mg 0.133mg Semolina
Valine 0.47mg 0.173mg Semolina
Histidine 0.185mg 0.079mg Semolina
Saturated Fat 0.294g 0.134g Buckwheat
Monounsaturated Fat 0.258g 0.188g Semolina
Polyunsaturated fat 0.322g 0.188g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Semolina
8%
Buckwheat
Minerals Daily Need Coverage Score
52%
Semolina
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 2mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.16g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.