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Millet vs Buckwheat - In-Depth Nutrition Comparison

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How are Millet and Buckwheat different?

  • Millet is higher in Vitamin B1, Manganese, Folate, Vitamin B6, and Iron, however Buckwheat is richer in Copper, Magnesium, Vitamin B3, Vitamin B2, and Selenium.
  • Daily need coverage for Copper from Buckwheat is 39% higher.
  • Millet contains 4 times more Vitamin B1 than Buckwheat. While Millet contains 0.421mg of Vitamin B1, Buckwheat contains only 0.101mg.

Millet, raw and Buckwheat are the varieties used in this article.

Infographic

Millet vs Buckwheat infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +36.8%
Contains more Calcium +125%
Contains more Magnesium +102.6%
Contains more Phosphorus +21.8%
Contains more Potassium +135.9%
Contains less Sodium -80%
Contains more Zinc +42.9%
Contains more Copper +46.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Iron +36.8%
Contains more Calcium +125%
Contains more Magnesium +102.6%
Contains more Phosphorus +21.8%
Contains more Potassium +135.9%
Contains less Sodium -80%
Contains more Zinc +42.9%
Contains more Copper +46.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet
5
:
Contains more Vitamin B1 +316.8%
Contains more Vitamin B6 +82.9%
Contains more Folate +183.3%
Contains more Vitamin B2 +46.6%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +45.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin B1 +316.8%
Contains more Vitamin B6 +82.9%
Contains more Folate +183.3%
Contains more Vitamin B2 +46.6%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +45.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Millet Buckwheat
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet Buckwheat Opinion
Net carbs 64.35g 61.5g Millet
Protein 11.02g 13.25g Buckwheat
Fats 4.22g 3.4g Millet
Carbs 72.85g 71.5g Millet
Calories 378kcal 343kcal Millet
Starch g g
Fructose g g
Sugar g g
Fiber 8.5g 10g Buckwheat
Calcium 8mg 18mg Buckwheat
Iron 3.01mg 2.2mg Millet
Magnesium 114mg 231mg Buckwheat
Phosphorus 285mg 347mg Buckwheat
Potassium 195mg 460mg Buckwheat
Sodium 5mg 1mg Buckwheat
Zinc 1.68mg 2.4mg Buckwheat
Copper 0.75mg 1.1mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E 0.05mg mg Millet
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.421mg 0.101mg Millet
Vitamin B2 0.29mg 0.425mg Buckwheat
Vitamin B3 4.72mg 7.02mg Buckwheat
Vitamin B5 0.848mg 1.233mg Buckwheat
Vitamin B6 0.384mg 0.21mg Millet
Folate 85µg 30µg Millet
Vitamin B12 0µg 0µg
Vitamin K 0.9µg µg Millet
Tryptophan 0.119mg 0.192mg Buckwheat
Threonine 0.353mg 0.506mg Buckwheat
Isoleucine 0.465mg 0.498mg Buckwheat
Leucine 1.4mg 0.832mg Millet
Lysine 0.212mg 0.672mg Buckwheat
Methionine 0.221mg 0.172mg Millet
Phenylalanine 0.58mg 0.52mg Millet
Valine 0.578mg 0.678mg Buckwheat
Histidine 0.236mg 0.309mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.723g 0.741g Millet
Monounsaturated Fat 0.773g 1.04g Buckwheat
Polyunsaturated fat 2.134g 1.039g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Millet
33
Buckwheat
Mineral Summary Score
79
Millet
109
Buckwheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
66%
Millet
80%
Buckwheat
Carbohydrates
73%
Millet
72%
Buckwheat
Fats
19%
Millet
16%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Millet
Millet is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $2)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.