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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 92kcal | 374kcal |
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| Protein | 3.38g | 7.51g |
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| Fats | 0.62g | 1.03g |
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| Net carbs | 17.24g | 79.09g |
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| Carbs | 19.94g | 80.89g |
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| Magnesium | 51mg | 27mg |
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| Calcium | 7mg | 71mg |
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| Potassium | 88mg | 174mg |
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| Iron | 0.8mg | 0.74mg |
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| Sugar | 0.9g | 0.33g |
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| Fiber | 2.7g | 1.8g |
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| Copper | 0.146mg | 0.284mg |
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| Zinc | 0.61mg | 1.02mg |
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| Starch | 68.29g |
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| Phosphorus | 70mg | 153mg |
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| Sodium | 4mg | 2mg |
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| Vitamin E | 0.09mg | 0.03mg |
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| Manganese | 0.403mg | 1.035mg |
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| Selenium | 2.2µg | 19.9µg |
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| Vitamin B1 | 0.04mg | 0.224mg |
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| Vitamin B2 | 0.039mg | 0.05mg |
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| Vitamin B3 | 0.94mg | 5.048mg |
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| Vitamin B5 | 0.359mg | 0.672mg |
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| Vitamin B6 | 0.077mg | 0.452mg |
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| Vitamin K | 1.9µg | 0.1µg |
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| Folate | 14µg | 8µg |
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| Choline | 20.1mg |
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| Saturated Fat | 0.134g | 0.294g |
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| Monounsaturated Fat | 0.188g | 0.258g |
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| Polyunsaturated fat | 0.188g | 0.322g |
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| Tryptophan | 0.049mg | 0.103mg |
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| Threonine | 0.129mg | 0.271mg |
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| Isoleucine | 0.127mg | 0.339mg |
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| Leucine | 0.212mg | 0.656mg |
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| Lysine | 0.172mg | 0.215mg |
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| Methionine | 0.044mg | 0.183mg |
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| Phenylalanine | 0.133mg | 0.398mg |
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| Valine | 0.173mg | 0.47mg |
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| Histidine | 0.079mg | 0.185mg |
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| Fructose | 0.1g | 0.02g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
24%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 2mg)
Which food is cheaper?
Semolina is cheaper (difference - $1)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Saturated Fat?
Buckwheat is lower in Saturated Fat (difference - 0.16g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.