Semolina vs. Buckwheat — In-Depth Nutrition Comparison
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What are the main differences between semolina and buckwheat?
- Semolina is richer in selenium, vitamin B6, manganese, vitamin B3, copper, vitamin B1, phosphorus, calcium, and vitamin B5, yet buckwheat is richer in magnesium.
- 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
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.
| 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
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.
| 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% |
| Vitamin B1 | 0.224mg | 0.04mg | 15% |
| Copper | 0.284mg | 0.146mg | 15% |
| Calories | 374kcal | 92kcal | 14% |
| Phosphorus | 153mg | 70mg | 12% |
| Protein | 7.51g | 3.38g | 8% |
| Vitamin B5 | 0.672mg | 0.359mg | 6% |
| Calcium | 71mg | 7mg | 6% |
| Magnesium | 27mg | 51mg | 6% |
| Choline | 20.1mg | 4% | |
| Fiber | 1.8g | 2.7g | 4% |
| Zinc | 1.02mg | 0.61mg | 4% |
| Potassium | 174mg | 88mg | 3% |
| Folate | 8µg | 14µg | 2% |
| Vitamin K | 0.1µg | 1.9µg | 2% |
| Saturated fat | 0.294g | 0.134g | 1% |
| Polyunsaturated fat | 0.322g | 0.188g | 1% |
| Vitamin B2 | 0.05mg | 0.039mg | 1% |
| Fats | 1.03g | 0.62g | 1% |
| Iron | 0.74mg | 0.8mg | 1% |
| 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 OtherOther | +65.1% |
| 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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Galactose
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