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Buckwheat vs Semolina - In-Depth Nutrition Comparison

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The main differences between Buckwheat and Semolina

  • Buckwheat is richer in Copper, Magnesium, Fiber, Vitamin B2, Phosphorus, Iron, Zinc, and Vitamin B3, yet Semolina is richer in Selenium, and Vitamin B6.
  • Daily need coverage for Copper from Buckwheat is 91% higher.
  • Buckwheat contains 9 times more Magnesium than Semolina. Buckwheat contains 231mg of Magnesium, while Semolina contains 27mg.

Food types used in this article are Buckwheat and Rice, white, long-grain, parboiled, unenriched, dry.

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Buckwheat vs Semolina infographic
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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
Contains more Iron +197.3%
Contains more Potassium +164.4%
Contains more Magnesium +755.6%
Contains more Copper +287.3%
Contains more Zinc +135.3%
Contains more Phosphorus +126.8%
Contains less Sodium -50%
Contains more Calcium +294.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +197.3%
Contains more Potassium +164.4%
Contains more Magnesium +755.6%
Contains more Copper +287.3%
Contains more Zinc +135.3%
Contains more Phosphorus +126.8%
Contains less Sodium -50%
Contains more Calcium +294.4%

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
:
Contains more Vitamin B2 +750%
Contains more Vitamin B3 +39.1%
Contains more Vitamin B5 +83.5%
Contains more Folate +275%
Contains more Vitamin B1 +121.8%
Contains more Vitamin B6 +115.2%
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% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin B2 +750%
Contains more Vitamin B3 +39.1%
Contains more Vitamin B5 +83.5%
Contains more Folate +275%
Contains more Vitamin B1 +121.8%
Contains more Vitamin B6 +115.2%

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
26
Semolina
Mineral Summary Score
109
Buckwheat
34
Semolina

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
45%
Semolina
Carbohydrates
72%
Buckwheat
81%
Semolina
Fats
16%
Buckwheat
5%
Semolina

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 Semolina
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.447g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.2)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (54)
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 Semolina Opinion
Calories 343 374 Semolina
Protein 13.25 7.51 Buckwheat
Fats 3.4 1.03 Buckwheat
Vitamin C 0 0
Carbs 71.5 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 0.74 Buckwheat
Calcium 18 71 Semolina
Potassium 460 174 Buckwheat
Magnesium 231 27 Buckwheat
Sugar 0.33 Buckwheat
Fiber 10 1.8 Buckwheat
Copper 1.1 0.284 Buckwheat
Zinc 2.4 1.02 Buckwheat
Starch 68.29 Semolina
Phosphorus 347 153 Buckwheat
Sodium 1 2 Buckwheat
Vitamin A 0 0
Vitamin E 0.03 Semolina
Vitamin D 0 0
Vitamin B1 0.101 0.224 Semolina
Vitamin B2 0.425 0.05 Buckwheat
Vitamin B3 7.02 5.048 Buckwheat
Vitamin B5 1.233 0.672 Buckwheat
Vitamin B6 0.21 0.452 Semolina
Vitamin B12 0 0
Vitamin K 0.1 Semolina
Folate 30 8 Buckwheat
Trans Fat
Saturated Fat 0.741 0.294 Semolina
Monounsaturated Fat 1.04 0.258 Buckwheat
Polyunsaturated fat 1.039 0.322 Buckwheat
Tryptophan 0.192 0.103 Buckwheat
Threonine 0.506 0.271 Buckwheat
Isoleucine 0.498 0.339 Buckwheat
Leucine 0.832 0.656 Buckwheat
Lysine 0.672 0.215 Buckwheat
Methionine 0.172 0.183 Semolina
Phenylalanine 0.52 0.398 Buckwheat
Valine 0.678 0.47 Buckwheat
Histidine 0.309 0.185 Buckwheat
Fructose 0.02 Semolina

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.