Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Millet
  5. Compare
  6. Millet vs. Buckwheat

Millet vs. Buckwheat — In-Depth Nutrition Comparison

Compare

Important differences between Millet and Buckwheat

  • Millet has more Vitamin B1, however, Buckwheat is richer in Manganese, and Fiber.
  • Millet contains 3 times more Vitamin B1 than Buckwheat. Millet contains 0.106mg of Vitamin B1, while Buckwheat contains 0.04mg.

The food varieties used in the comparison are Millet, cooked and Buckwheat groats, roasted, cooked.

Infographic

Millet 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
Millet
4
:
6
Buckwheat
Buckwheat
Contains more Phosphorus +42.9%
Contains less Sodium -50%
Contains more Zinc +49.2%
Contains more Copper +10.3%
Contains more Calcium +133.3%
Contains more Iron +27%
Contains more Magnesium +15.9%
Contains more Potassium +41.9%
Contains more Manganese +48.2%
Contains more Selenium +144.4%
Equal in Copper - 0.146
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Phosphorus +42.9%
Contains less Sodium -50%
Contains more Zinc +49.2%
Contains more Copper +10.3%
Contains more Calcium +133.3%
Contains more Iron +27%
Contains more Magnesium +15.9%
Contains more Potassium +41.9%
Contains more Manganese +48.2%
Contains more Selenium +144.4%
Equal in Copper - 0.146

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
Millet
6
:
3
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +110.3%
Contains more Vitamin B3 +41.5%
Contains more Vitamin B6 +40.3%
Contains more Folate +35.7%
Contains more Vitamin E +350%
Contains more Vitamin B5 +109.9%
Contains more Vitamin K +533.3%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
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 A +∞%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +110.3%
Contains more Vitamin B3 +41.5%
Contains more Vitamin B6 +40.3%
Contains more Folate +35.7%
Contains more Vitamin E +350%
Contains more Vitamin B5 +109.9%
Contains more Vitamin K +533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
3
:
2
Buckwheat
Buckwheat
Contains more Fats +61.3%
Contains more Carbs +18.7%
Equal in Protein - 3.38
Equal in Water - 75.63
Equal in Other - 0.43
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 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 Fats +61.3%
Contains more Carbs +18.7%
Equal in Protein - 3.38
Equal in Water - 75.63
Equal in Other - 0.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
1
:
2
Buckwheat
Buckwheat
Contains more Polyunsaturated fat +170.2%
Contains less Saturated Fat -22.1%
Equal in Monounsaturated Fat - 0.188
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Polyunsaturated fat +170.2%
Contains less Saturated Fat -22.1%
Equal in Monounsaturated Fat - 0.188

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet Buckwheat Opinion
Net carbs 22.37g 17.24g Millet
Protein 3.51g 3.38g Millet
Fats 1g 0.62g Millet
Carbs 23.67g 19.94g Millet
Calories 119kcal 92kcal Millet
Fructose 0.1g Buckwheat
Sugar 0.13g 0.9g Millet
Fiber 1.3g 2.7g Buckwheat
Calcium 3mg 7mg Buckwheat
Iron 0.63mg 0.8mg Buckwheat
Magnesium 44mg 51mg Buckwheat
Phosphorus 100mg 70mg Millet
Potassium 62mg 88mg Buckwheat
Sodium 2mg 4mg Millet
Zinc 0.91mg 0.61mg Millet
Copper 0.161mg 0.146mg Millet
Manganese 0.272mg 0.403mg Buckwheat
Selenium 0.9µg 2.2µg Buckwheat
Vitamin A 3IU 0IU Millet
Vitamin E 0.02mg 0.09mg Buckwheat
Vitamin B1 0.106mg 0.04mg Millet
Vitamin B2 0.082mg 0.039mg Millet
Vitamin B3 1.33mg 0.94mg Millet
Vitamin B5 0.171mg 0.359mg Buckwheat
Vitamin B6 0.108mg 0.077mg Millet
Folate 19µg 14µg Millet
Vitamin K 0.3µg 1.9µg Buckwheat
Tryptophan 0.038mg 0.049mg Buckwheat
Threonine 0.113mg 0.129mg Buckwheat
Isoleucine 0.148mg 0.127mg Millet
Leucine 0.446mg 0.212mg Millet
Lysine 0.067mg 0.172mg Buckwheat
Methionine 0.07mg 0.044mg Millet
Phenylalanine 0.185mg 0.133mg Millet
Valine 0.184mg 0.173mg Millet
Histidine 0.075mg 0.079mg Buckwheat
Saturated Fat 0.172g 0.134g Buckwheat
Monounsaturated Fat 0.184g 0.188g Buckwheat
Polyunsaturated fat 0.508g 0.188g 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

People also compare

Millet
Millet vs Brown rice
Brown rice
Millet
Millet vs Oat
Oat
Millet
Millet vs Rice
Rice
Buckwheat
Buckwheat vs Teff
Teff
Buckwheat
Buckwheat vs Wheat
Wheat
Buckwheat
Buckwheat vs Oatmeal
Oatmeal

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
10%
Millet
8%
Buckwheat
Minerals Daily Need Coverage Score
22%
Millet
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 2mg)
Which food is cheaper?
Millet
Millet is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.