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  6. Buckwheat vs. Semolina

Buckwheat vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between buckwheat and semolina?

  • Buckwheat has less selenium, vitamin B6, manganese, vitamin B3, carbs, copper, vitamin B1, phosphorus, protein, and calcium than semolina.
  • Semolina's daily need coverage for selenium is 32% higher.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +75%
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 D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

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%
Copper 0.146mg 0.284mg 15%
Vitamin B1 0.04mg 0.224mg 15%
Calories 92kcal 374kcal 14%
Phosphorus 70mg 153mg 12%
Protein 3.38g 7.51g 8%
Magnesium 51mg 27mg 6%
Calcium 7mg 71mg 6%
Vitamin B5 0.359mg 0.672mg 6%
Fiber 2.7g 1.8g 4%
Zinc 0.61mg 1.02mg 4%
Choline 20.1mg 4%
Potassium 88mg 174mg 3%
Vitamin K 1.9µg 0.1µg 2%
Folate 14µg 8µg 2%
Fats 0.62g 1.03g 1%
Iron 0.8mg 0.74mg 1%
Vitamin B2 0.039mg 0.05mg 1%
Saturated fat 0.134g 0.294g 1%
Polyunsaturated fat 0.188g 0.322g 1%
Protein per 100 calories 3.7g 2g N/A
Calories per 10 g protein 272kcal 498kcal N/A
Weight per 100 calories 109g 27g N/A
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%

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%

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

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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.