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  6. Buckwheat groats, roasted, dry vs. Millet raw

Buckwheat groats, roasted, dry vs. Millet raw — In-Depth Nutrition Comparison

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Significant differences between buckwheat groats, roasted, dry and millet raw

  • Buckwheat groats, roasted, dry has more magnesium, selenium, vitamin B5, fiber, and zinc; however, millet raw is richer in vitamin B1, copper, folate, and iron.
  • Buckwheat groats, roasted, dry covers your daily magnesium needs 25% more than millet raw.
  • Millet raw has 3 times less selenium than buckwheat groats, roasted, dry. Buckwheat groats, roasted, dry has 8.4µg of selenium, while millet raw has 2.7µg.

Specific food types used in this comparison are Buckwheat groats, roasted, dry and Millet, raw.

Infographic

Buckwheat groats, roasted, dry vs Millet raw 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 158% 5.1% 28% 93% 208% 66% 137% 1.4% 211% 46%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more MagnesiumMagnesium +93.9%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +64.1%
Contains more ZincZinc +44%
Contains more PhosphorusPhosphorus +11.9%
Contains more SeleniumSelenium +211.1%
Contains more IronIron +21.9%
Contains more CopperCopper +20.2%
Contains less SodiumSodium -54.5%
~equal in Manganese ~1.632mg

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% 0% 0% 56% 63% 96% 74% 81% 0% 0% 32% 30%
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% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin B5Vitamin B5 +45.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +87.9%
Contains more FolateFolate +102.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.29mg
~equal in Vitamin B3 ~4.72mg
~equal in Vitamin B6 ~0.384mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat groats, roasted, dry Millet raw DV% diff.
Magnesium 221mg 114mg 25%
Vitamin B1 0.224mg 0.421mg 16%
Methionine 153mg 0.221mg 15%
Copper 0.624mg 0.75mg 14%
Folate 42µg 85µg 11%
Selenium 8.4µg 2.7µg 10%
Choline 54.2mg 10%
Polyunsaturated fat 0.828g 2.134g 9%
Vitamin B5 1.233mg 0.848mg 8%
Iron 2.47mg 3.01mg 7%
Fiber 10.3g 8.5g 7%
Zinc 2.42mg 1.68mg 7%
Phosphorus 319mg 285mg 5%
Potassium 320mg 195mg 4%
Vitamin B3 5.135mg 4.72mg 3%
Fats 2.71g 4.22g 2%
Vitamin B6 0.353mg 0.384mg 2%
Calories 346kcal 378kcal 2%
Vitamin K 0.9µg 1%
Saturated fat 0.591g 0.723g 1%
Vitamin B2 0.271mg 0.29mg 1%
Protein 11.73g 11.02g 1%
Manganese 1.618mg 1.632mg 1%
Calcium 17mg 8mg 1%
Carbs 74.95g 72.85g 1%
Net carbs 64.65g 64.35g N/A
Sodium 11mg 5mg 0%
Vitamin E 0.05mg 0%
Monounsaturated fat 0.828g 0.773g 0%
Tryptophan 0.17mg 0.119mg 0%
Threonine 0.448mg 0.353mg 0%
Isoleucine 0.441mg 0.465mg 0%
Leucine 0.736mg 1.4mg 0%
Lysine 0.595mg 0.212mg 0%
Phenylalanine 0.461mg 0.58mg 0%
Valine 0.6mg 0.578mg 0%
Histidine 0.273mg 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 3% 75% 8% 2%
Protein: 11.73 g
Fats: 2.71 g
Carbs: 74.95 g
Water: 8.41 g
Other: 2.2 g
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more FatsFats +55.7%
Contains more OtherOther +47.3%
~equal in Protein ~11.02g
~equal in Carbs ~72.85g
~equal in Water ~8.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.591 g
Monounsaturated fat: Mono. Fat 0.828 g
Polyunsaturated fat: Poly. Fat 0.828 g
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -18.3%
Contains more Poly. FatPolyunsaturated fat +157.7%
~equal in Monounsaturated fat ~0.773g

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 groats, roasted, dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170685/nutrients
  2. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.