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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 protein.
  • 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.
  • Buckwheat has a lower glycemic index (51) than millet raw (71).

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

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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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%
Contains more MagnesiumMagnesium +123.5%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +121.6%
Contains more IronIron +276.3%
Contains more CopperCopper +413.7%
Contains more ZincZinc +175.4%
Contains more PhosphorusPhosphorus +307.1%
Contains more ManganeseManganese +305%
Contains more SeleniumSelenium +22.7%
Contains less SodiumSodium -20%

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% 105% 67% 89% 51% 89% 0% 2.3% 64%
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%
Contains more Vitamin B1Vitamin B1 +952.5%
Contains more Vitamin B2Vitamin B2 +643.6%
Contains more Vitamin B3Vitamin B3 +402.1%
Contains more Vitamin B5Vitamin B5 +136.2%
Contains more Vitamin B6Vitamin B6 +398.7%
Contains more FolateFolate +507.1%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin KVitamin K +111.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Buckwheat DV% diff.
Copper 0.75mg 0.146mg 67%
Manganese 1.632mg 0.403mg 53%
Vitamin B1 0.421mg 0.04mg 32%
Phosphorus 285mg 70mg 31%
Iron 3.01mg 0.8mg 28%
Vitamin B3 4.72mg 0.94mg 24%
Vitamin B6 0.384mg 0.077mg 24%
Fiber 8.5g 2.7g 23%
Vitamin B2 0.29mg 0.039mg 19%
Carbs 72.85g 19.94g 18%
Folate 85µg 14µg 18%
Protein 11.02g 3.38g 15%
Magnesium 114mg 51mg 15%
Calories 378kcal 92kcal 14%
Polyunsaturated fat 2.134g 0.188g 13%
Zinc 1.68mg 0.61mg 10%
Vitamin B5 0.848mg 0.359mg 10%
Fats 4.22g 0.62g 6%
Choline 20.1mg 4%
Potassium 195mg 88mg 3%
Saturated fat 0.723g 0.134g 3%
Selenium 2.7µg 2.2µg 1%
Vitamin K 0.9µg 1.9µg 1%
Monounsaturated fat 0.773g 0.188g 1%
Protein per 100 calories 2.9g 3.7g N/A
Calories per 10 g protein 343kcal 272kcal N/A
Weight per 100 calories 26g 109g N/A
Unsaturated / Saturated Fat ratio 4 2.8 N/A
Net carbs 64.35g 17.24g N/A
Calcium 8mg 7mg 0%
Sugar 0.9g N/A
Sodium 5mg 4mg 0%
Vitamin E 0.05mg 0.09mg 0%
Tryptophan 0.119mg 0.049mg 0%
Threonine 0.353mg 0.129mg 0%
Isoleucine 0.465mg 0.127mg 0%
Leucine 1.4mg 0.212mg 0%
Lysine 0.212mg 0.172mg 0%
Methionine 0.221mg 0.044mg 0%
Phenylalanine 0.58mg 0.133mg 0%
Valine 0.578mg 0.173mg 0%
Histidine 0.236mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +226%
Contains more FatsFats +580.6%
Contains more CarbsCarbs +265.3%
Contains more WaterWater +772.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +311.2%
Contains more Poly. FatPolyunsaturated fat +1035.1%
Contains less Sat. FatSaturated fat -81.5%

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.