Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Buckwheat
  5. Compare
  6. Buckwheat vs. Millet

Buckwheat vs. Millet — In-Depth Nutrition Comparison

Compare

Important differences between Buckwheat and Millet

  • Buckwheat has more Manganese, and Fiber, however, Millet is richer in Vitamin B1.
  • Buckwheat contains 2 times more Fiber than Millet. Buckwheat contains 2.7g of Fiber, while Millet contains 1.3g.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Millet, cooked.

Infographic

Buckwheat vs Millet 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.
Buckwheat
Buckwheat
6
:
4
Millet
Millet
Contains more Calcium +133.3%
Contains more Iron +27%
Contains more Magnesium +15.9%
Contains more Potassium +41.9%
Contains more Manganese +48.2%
Contains more Selenium +144.4%
Contains more Phosphorus +42.9%
Contains less Sodium -50%
Contains more Zinc +49.2%
Contains more Copper +10.3%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +133.3%
Contains more Iron +27%
Contains more Magnesium +15.9%
Contains more Potassium +41.9%
Contains more Manganese +48.2%
Contains more Selenium +144.4%
Contains more Phosphorus +42.9%
Contains less Sodium -50%
Contains more Zinc +49.2%
Contains more Copper +10.3%

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.
Buckwheat
Buckwheat
3
:
6
Millet
Millet
Contains more Vitamin E +350%
Contains more Vitamin B5 +109.9%
Contains more Vitamin K +533.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +110.3%
Contains more Vitamin B3 +41.5%
Contains more Vitamin B6 +40.3%
Contains more Folate +35.7%
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%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Contains more Vitamin E +350%
Contains more Vitamin B5 +109.9%
Contains more Vitamin K +533.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +110.3%
Contains more Vitamin B3 +41.5%
Contains more Vitamin B6 +40.3%
Contains more Folate +35.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Millet
Millet
Contains more Fats +61.3%
Contains more Carbs +18.7%
Equal in Protein - 3.51
Equal in Water - 71.41
Equal in Other - 0.41
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Fats +61.3%
Contains more Carbs +18.7%
Equal in Protein - 3.51
Equal in Water - 71.41
Equal in Other - 0.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Millet
Millet
Contains less Saturated Fat -22.1%
Contains more Polyunsaturated fat +170.2%
Equal in Monounsaturated Fat - 0.184
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -22.1%
Contains more Polyunsaturated fat +170.2%
Equal in Monounsaturated Fat - 0.184

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Millet Opinion
Net carbs 17.24g 22.37g Millet
Protein 3.38g 3.51g Millet
Fats 0.62g 1g Millet
Carbs 19.94g 23.67g Millet
Calories 92kcal 119kcal Millet
Fructose 0.1g Buckwheat
Sugar 0.9g 0.13g Millet
Fiber 2.7g 1.3g Buckwheat
Calcium 7mg 3mg Buckwheat
Iron 0.8mg 0.63mg Buckwheat
Magnesium 51mg 44mg Buckwheat
Phosphorus 70mg 100mg Millet
Potassium 88mg 62mg Buckwheat
Sodium 4mg 2mg Millet
Zinc 0.61mg 0.91mg Millet
Copper 0.146mg 0.161mg Millet
Manganese 0.403mg 0.272mg Buckwheat
Selenium 2.2µg 0.9µg Buckwheat
Vitamin A 0IU 3IU Millet
Vitamin E 0.09mg 0.02mg Buckwheat
Vitamin B1 0.04mg 0.106mg Millet
Vitamin B2 0.039mg 0.082mg Millet
Vitamin B3 0.94mg 1.33mg Millet
Vitamin B5 0.359mg 0.171mg Buckwheat
Vitamin B6 0.077mg 0.108mg Millet
Folate 14µg 19µg Millet
Vitamin K 1.9µg 0.3µg Buckwheat
Tryptophan 0.049mg 0.038mg Buckwheat
Threonine 0.129mg 0.113mg Buckwheat
Isoleucine 0.127mg 0.148mg Millet
Leucine 0.212mg 0.446mg Millet
Lysine 0.172mg 0.067mg Buckwheat
Methionine 0.044mg 0.07mg Millet
Phenylalanine 0.133mg 0.185mg Millet
Valine 0.173mg 0.184mg Millet
Histidine 0.079mg 0.075mg Buckwheat
Saturated Fat 0.134g 0.172g Buckwheat
Monounsaturated Fat 0.188g 0.184g Buckwheat
Polyunsaturated fat 0.188g 0.508g Millet

Which food is preferable for your diet?

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

People also compare

Buckwheat
Buckwheat vs Teff
Teff
Buckwheat
Buckwheat vs Wheat
Wheat
Buckwheat
Buckwheat vs Oatmeal
Oatmeal
Millet
Millet vs Brown rice
Brown rice
Millet
Millet vs Oat
Oat
Millet
Millet vs Rice
Rice

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
8%
Buckwheat
10%
Millet
Minerals Daily Need Coverage Score
24%
Buckwheat
22%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 2mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 20)
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 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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.