Semolina vs. Buckwheat — In-Depth Nutrition Comparison
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What are the main differences between semolina and buckwheat?
- Buckwheat has less selenium, vitamin B6, manganese, vitamin B3, carbs, copper, vitamin B1, phosphorus, protein, and calcium than semolina.
- Semolina's daily need coverage for selenium is 32% higher.
- Semolina has 10 times more calcium than buckwheat. Semolina has 71mg of calcium, while buckwheat has 7mg.
We used Rice, white, long-grain, parboiled, unenriched, dry and Buckwheat groats, roasted, cooked types in this comparison.
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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.
| Contains more CalciumCalcium | +914.3% |
| Contains more PotassiumPotassium | +97.7% |
| Contains more CopperCopper | +94.5% |
| Contains more ZincZinc | +67.2% |
| Contains more PhosphorusPhosphorus | +118.6% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +156.8% |
| Contains more SeleniumSelenium | +804.5% |
| Contains more MagnesiumMagnesium | +88.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +460% |
| Contains more Vitamin B2Vitamin B2 | +28.2% |
| Contains more Vitamin B3Vitamin B3 | +437% |
| Contains more Vitamin B5Vitamin B5 | +87.2% |
| Contains more Vitamin B6Vitamin B6 | +487% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more FolateFolate | +75% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 19.9µg | 2.2µg | 32% |
| Vitamin B6 | 0.452mg | 0.077mg | 29% |
| Starch | 68.29g | 28% | |
| Manganese | 1.035mg | 0.403mg | 27% |
| Vitamin B3 | 5.048mg | 0.94mg | 26% |
| Carbs | 80.89g | 19.94g | 20% |
| Copper | 0.284mg | 0.146mg | 15% |
| Vitamin B1 | 0.224mg | 0.04mg | 15% |
| Calories | 374kcal | 92kcal | 14% |
| Phosphorus | 153mg | 70mg | 12% |
| Protein | 7.51g | 3.38g | 8% |
| Magnesium | 27mg | 51mg | 6% |
| Calcium | 71mg | 7mg | 6% |
| Vitamin B5 | 0.672mg | 0.359mg | 6% |
| Fiber | 1.8g | 2.7g | 4% |
| Zinc | 1.02mg | 0.61mg | 4% |
| Choline | 20.1mg | 4% | |
| Potassium | 174mg | 88mg | 3% |
| Vitamin K | 0.1µg | 1.9µg | 2% |
| Folate | 8µg | 14µg | 2% |
| Fats | 1.03g | 0.62g | 1% |
| Iron | 0.74mg | 0.8mg | 1% |
| Vitamin B2 | 0.05mg | 0.039mg | 1% |
| Saturated fat | 0.294g | 0.134g | 1% |
| Polyunsaturated fat | 0.322g | 0.188g | 1% |
| Protein per 100 calories | 2g | 3.7g | N/A |
| Calories per 10 g protein | 498kcal | 272kcal | N/A |
| Weight per 100 calories | 27g | 109g | N/A |
| Net carbs | 79.09g | 17.24g | N/A |
| Sugar | 0.33g | 0.9g | N/A |
| Sodium | 2mg | 4mg | 0% |
| Vitamin E | 0.03mg | 0.09mg | 0% |
| Monounsaturated fat | 0.258g | 0.188g | 0% |
| Tryptophan | 0.103mg | 0.049mg | 0% |
| Threonine | 0.271mg | 0.129mg | 0% |
| Isoleucine | 0.339mg | 0.127mg | 0% |
| Leucine | 0.656mg | 0.212mg | 0% |
| Lysine | 0.215mg | 0.172mg | 0% |
| Methionine | 0.183mg | 0.044mg | 0% |
| Phenylalanine | 0.398mg | 0.133mg | 0% |
| Valine | 0.47mg | 0.173mg | 0% |
| Histidine | 0.185mg | 0.079mg | 0% |
| Fructose | 0.02g | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +122.2% |
| Contains more FatsFats | +66.1% |
| Contains more CarbsCarbs | +305.7% |
| Contains more WaterWater | +667% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +37.2% |
| Contains more Poly. FatPolyunsaturated fat | +71.3% |
| Contains less Sat. FatSaturated fat | -54.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +90.5% |
| Contains more GlucoseGlucose | +81.8% |
| Contains more FructoseFructose | +400% |
~equal in
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Maltose
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~equal in
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