Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Buckwheat vs Millet - In-Depth Nutrition Comparison

Compare

How are Buckwheat and Millet different?

  • Buckwheat is higher in Copper, Magnesium, Vitamin B3, Vitamin B2, and Selenium, however Millet is richer in Vitamin B1, Manganese, Folate, Vitamin B6, and Iron.
  • Daily need coverage for Copper from Buckwheat is 39% higher.
  • Buckwheat contains 3 times more Selenium than Millet. While Buckwheat contains 8.3µg of Selenium, Millet contains only 2.7µg.

Buckwheat and Millet, raw are the varieties used in this article.

Infographic

Buckwheat vs Millet infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Millet
Contains more Calcium +125%
Contains more Potassium +135.9%
Contains more Magnesium +102.6%
Contains more Copper +46.7%
Contains more Zinc +42.9%
Contains more Phosphorus +21.8%
Contains less Sodium -80%
Contains more Iron +36.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 113% 3% 18% 82% 250% 46% 123% 1%
Contains more Calcium +125%
Contains more Potassium +135.9%
Contains more Magnesium +102.6%
Contains more Copper +46.7%
Contains more Zinc +42.9%
Contains more Phosphorus +21.8%
Contains less Sodium -80%
Contains more Iron +36.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Millet
Contains more Vitamin B2 +46.6%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +45.4%
Contains more Vitamin B1 +316.8%
Contains more Vitamin B6 +82.9%
Contains more Folate +183.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 106% 67% 89% 51% 89% 0% 3% 64%
Contains more Vitamin B2 +46.6%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +45.4%
Contains more Vitamin B1 +316.8%
Contains more Vitamin B6 +82.9%
Contains more Folate +183.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
39
Millet
Mineral Summary Score
109
Buckwheat
79
Millet

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
66%
Millet
Carbohydrates
72%
Buckwheat
73%
Millet
Fats
16%
Buckwheat
19%
Millet

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Millet
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Millet
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $2)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Buckwheat Millet Opinion
Calories 343 378 Millet
Protein 13.25 11.02 Buckwheat
Fats 3.4 4.22 Millet
Vitamin C 0 0
Carbs 71.5 72.85 Millet
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 3.01 Millet
Calcium 18 8 Buckwheat
Potassium 460 195 Buckwheat
Magnesium 231 114 Buckwheat
Sugar
Fiber 10 8.5 Buckwheat
Copper 1.1 0.75 Buckwheat
Zinc 2.4 1.68 Buckwheat
Starch
Phosphorus 347 285 Buckwheat
Sodium 1 5 Buckwheat
Vitamin A 0 0
Vitamin E 0.05 Millet
Vitamin D 0 0
Vitamin B1 0.101 0.421 Millet
Vitamin B2 0.425 0.29 Buckwheat
Vitamin B3 7.02 4.72 Buckwheat
Vitamin B5 1.233 0.848 Buckwheat
Vitamin B6 0.21 0.384 Millet
Vitamin B12 0 0
Vitamin K 0.9 Millet
Folate 30 85 Millet
Trans Fat
Saturated Fat 0.741 0.723 Millet
Monounsaturated Fat 1.04 0.773 Buckwheat
Polyunsaturated fat 1.039 2.134 Millet
Tryptophan 0.192 0.119 Buckwheat
Threonine 0.506 0.353 Buckwheat
Isoleucine 0.498 0.465 Buckwheat
Leucine 0.832 1.4 Millet
Lysine 0.672 0.212 Buckwheat
Methionine 0.172 0.221 Millet
Phenylalanine 0.52 0.58 Millet
Valine 0.678 0.578 Buckwheat
Histidine 0.309 0.236 Buckwheat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.