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Buckwheat vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between buckwheat and semolina?

  • Buckwheat is richer in magnesium, yet semolina is richer in selenium, vitamin B6, manganese, vitamin B3, copper, vitamin B1, phosphorus, calcium, and vitamin B5.
  • Semolina's daily need coverage for selenium is 32% higher.
  • Buckwheat has 2 times more magnesium than semolina. Buckwheat has 51mg of magnesium, while semolina has 27mg.

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

Infographic

Buckwheat vs Semolina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +88.9%
Contains more CalciumCalcium +914.3%
Contains more PotassiumPotassium +97.7%
Contains more CopperCopper +94.5%
Contains more ZincZinc +67.2%
Contains more PhosphorusPhosphorus +118.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +156.8%
Contains more SeleniumSelenium +804.5%
~equal in Iron ~0.74mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +75%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +437%
Contains more Vitamin B5Vitamin B5 +87.2%
Contains more Vitamin B6Vitamin B6 +487%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -54.4%
Contains more Mono. FatMonounsaturated fat +37.2%
Contains more Poly. FatPolyunsaturated fat +71.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +90.5%
Contains more GlucoseGlucose +81.8%
Contains more FructoseFructose +400%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Semolina
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 Buckwheat Semolina DV% diff.
Selenium 2.2µg 19.9µg 32%
Vitamin B6 0.077mg 0.452mg 29%
Starch 68.29g 28%
Manganese 0.403mg 1.035mg 27%
Vitamin B3 0.94mg 5.048mg 26%
Carbs 19.94g 80.89g 20%
Vitamin B1 0.04mg 0.224mg 15%
Copper 0.146mg 0.284mg 15%
Calories 92kcal 374kcal 14%
Phosphorus 70mg 153mg 12%
Protein 3.38g 7.51g 8%
Vitamin B5 0.359mg 0.672mg 6%
Calcium 7mg 71mg 6%
Magnesium 51mg 27mg 6%
Choline 20.1mg 4%
Fiber 2.7g 1.8g 4%
Zinc 0.61mg 1.02mg 4%
Potassium 88mg 174mg 3%
Folate 14µg 8µg 2%
Vitamin K 1.9µg 0.1µg 2%
Saturated fat 0.134g 0.294g 1%
Polyunsaturated fat 0.188g 0.322g 1%
Vitamin B2 0.039mg 0.05mg 1%
Fats 0.62g 1.03g 1%
Iron 0.8mg 0.74mg 1%
Net carbs 17.24g 79.09g N/A
Sugar 0.9g 0.33g N/A
Sodium 4mg 2mg 0%
Vitamin E 0.09mg 0.03mg 0%
Monounsaturated fat 0.188g 0.258g 0%
Tryptophan 0.049mg 0.103mg 0%
Threonine 0.129mg 0.271mg 0%
Isoleucine 0.127mg 0.339mg 0%
Leucine 0.212mg 0.656mg 0%
Lysine 0.172mg 0.215mg 0%
Methionine 0.044mg 0.183mg 0%
Phenylalanine 0.133mg 0.398mg 0%
Valine 0.173mg 0.47mg 0%
Histidine 0.079mg 0.185mg 0%
Fructose 0.1g 0.02g 0%

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 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
8%
Buckwheat
24%
Semolina
Minerals Daily Need Coverage Score
24%
Buckwheat
52%
Semolina

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.