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  6. Millet raw vs. Buckwheat

Millet raw vs. Buckwheat — In-Depth Nutrition Comparison

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Differences between Millet raw and Buckwheat

  • Millet raw is higher than Buckwheat in Copper, Manganese, Vitamin B1, Phosphorus, Iron, Vitamin B3, Vitamin B6, Fiber, Vitamin B2, and Folate.
  • Millet raw's daily need coverage for Copper is 67% higher.
  • Millet raw has 11 times more Vitamin B1 than Buckwheat. While Millet raw has 0.421mg of Vitamin B1, Buckwheat has only 0.04mg.

The food types used in this comparison are Millet, raw and Buckwheat groats, roasted, cooked.

Infographic

Millet raw vs Buckwheat 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.
Millet raw
Millet raw
9
:
1
Buckwheat
Buckwheat
Contains more Calcium +14.3%
Contains more Iron +276.3%
Contains more Magnesium +123.5%
Contains more Phosphorus +307.1%
Contains more Potassium +121.6%
Contains more Zinc +175.4%
Contains more Copper +413.7%
Contains more Manganese +305%
Contains more Selenium +22.7%
Contains less Sodium -20%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +14.3%
Contains more Iron +276.3%
Contains more Magnesium +123.5%
Contains more Phosphorus +307.1%
Contains more Potassium +121.6%
Contains more Zinc +175.4%
Contains more Copper +413.7%
Contains more Manganese +305%
Contains more Selenium +22.7%
Contains less Sodium -20%

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.
Millet raw
Millet raw
6
:
2
Buckwheat
Buckwheat
Contains more Vitamin B1 +952.5%
Contains more Vitamin B2 +643.6%
Contains more Vitamin B3 +402.1%
Contains more Vitamin B5 +136.2%
Contains more Vitamin B6 +398.7%
Contains more Folate +507.1%
Contains more Vitamin E +80%
Contains more Vitamin K +111.1%
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin B1 +952.5%
Contains more Vitamin B2 +643.6%
Contains more Vitamin B3 +402.1%
Contains more Vitamin B5 +136.2%
Contains more Vitamin B6 +398.7%
Contains more Folate +507.1%
Contains more Vitamin E +80%
Contains more Vitamin K +111.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
4
:
1
Buckwheat
Buckwheat
Contains more Protein +226%
Contains more Fats +580.6%
Contains more Carbs +265.3%
Contains more Other +653.5%
Contains more Water +772.3%
Millet raw
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
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +226%
Contains more Fats +580.6%
Contains more Carbs +265.3%
Contains more Other +653.5%
Contains more Water +772.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +311.2%
Contains more Polyunsaturated fat +1035.1%
Contains less Saturated Fat -81.5%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +311.2%
Contains more Polyunsaturated fat +1035.1%
Contains less Saturated Fat -81.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet raw Buckwheat
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Millet raw Buckwheat Opinion
Net carbs 64.35g 17.24g Millet raw
Protein 11.02g 3.38g Millet raw
Fats 4.22g 0.62g Millet raw
Carbs 72.85g 19.94g Millet raw
Calories 378kcal 92kcal Millet raw
Fructose 0.1g Buckwheat
Sugar 0.9g Millet raw
Fiber 8.5g 2.7g Millet raw
Calcium 8mg 7mg Millet raw
Iron 3.01mg 0.8mg Millet raw
Magnesium 114mg 51mg Millet raw
Phosphorus 285mg 70mg Millet raw
Potassium 195mg 88mg Millet raw
Sodium 5mg 4mg Buckwheat
Zinc 1.68mg 0.61mg Millet raw
Copper 0.75mg 0.146mg Millet raw
Manganese 1.632mg 0.403mg Millet raw
Selenium 2.7µg 2.2µg Millet raw
Vitamin E 0.05mg 0.09mg Buckwheat
Vitamin B1 0.421mg 0.04mg Millet raw
Vitamin B2 0.29mg 0.039mg Millet raw
Vitamin B3 4.72mg 0.94mg Millet raw
Vitamin B5 0.848mg 0.359mg Millet raw
Vitamin B6 0.384mg 0.077mg Millet raw
Folate 85µg 14µg Millet raw
Vitamin K 0.9µg 1.9µg Buckwheat
Tryptophan 0.119mg 0.049mg Millet raw
Threonine 0.353mg 0.129mg Millet raw
Isoleucine 0.465mg 0.127mg Millet raw
Leucine 1.4mg 0.212mg Millet raw
Lysine 0.212mg 0.172mg Millet raw
Methionine 0.221mg 0.044mg Millet raw
Phenylalanine 0.58mg 0.133mg Millet raw
Valine 0.578mg 0.173mg Millet raw
Histidine 0.236mg 0.079mg Millet raw
Saturated Fat 0.723g 0.134g Buckwheat
Monounsaturated Fat 0.773g 0.188g Millet raw
Polyunsaturated fat 2.134g 0.188g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Millet raw
8%
Buckwheat
Minerals Daily Need Coverage Score
86%
Millet raw
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.589g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.