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  6. Buckwheat vs. Millet

Buckwheat vs. Millet — In-Depth Nutrition Comparison

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Important differences between buckwheat and millet

  • Buckwheat has more manganese and fiber; however, millet is richer in vitamin B1.
  • Buckwheat contains 2 times more fiber than millet. Buckwheat contains 2.7g of fiber, while millet contains 1.3g.
  • Millet has a higher glycemic index. The glycemic index of millet is 71, while the glycemic index of buckwheat is 51.

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

Infographic

Buckwheat vs Millet 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.
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%
Millet
Millet
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more MagnesiumMagnesium +15.9%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +41.9%
Contains more IronIron +27%
Contains more ManganeseManganese +48.2%
Contains more SeleniumSelenium +144.4%
Contains more CopperCopper +10.3%
Contains more ZincZinc +49.2%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -50%

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.
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%
Millet
Millet
5
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% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B5Vitamin B5 +109.9%
Contains more Vitamin KVitamin K +533.3%
Contains more Vitamin B1Vitamin B1 +165%
Contains more Vitamin B2Vitamin B2 +110.3%
Contains more Vitamin B3Vitamin B3 +41.5%
Contains more Vitamin B6Vitamin B6 +40.3%
Contains more FolateFolate +35.7%
~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 Buckwheat Millet DV% diff.
Fiber 2.7g 1.3g 6%
Manganese 0.403mg 0.272mg 6%
Vitamin B1 0.04mg 0.106mg 6%
Phosphorus 70mg 100mg 4%
Vitamin B5 0.359mg 0.171mg 4%
Zinc 0.61mg 0.91mg 3%
Vitamin B2 0.039mg 0.082mg 3%
Magnesium 51mg 44mg 2%
Iron 0.8mg 0.63mg 2%
Copper 0.146mg 0.161mg 2%
Selenium 2.2µg 0.9µg 2%
Vitamin B3 0.94mg 1.33mg 2%
Vitamin B6 0.077mg 0.108mg 2%
Choline 20.1mg 11.2mg 2%
Polyunsaturated fat 0.188g 0.508g 2%
Calories 92kcal 119kcal 1%
Fats 0.62g 1g 1%
Carbs 19.94g 23.67g 1%
Potassium 88mg 62mg 1%
Vitamin K 1.9µg 0.3µg 1%
Folate 14µg 19µg 1%
Protein 3.38g 3.51g 0%
Protein per 100 calories 3.7g 2.9g N/A
Calories per 10 g protein 272kcal 339kcal N/A
Weight per 100 calories 109g 84g N/A
Net carbs 17.24g 22.37g N/A
Calcium 7mg 3mg 0%
Sugar 0.9g 0.13g N/A
Sodium 4mg 2mg 0%
Vitamin E 0.09mg 0.02mg 0%
Saturated fat 0.134g 0.172g 0%
Monounsaturated fat 0.188g 0.184g 0%
Tryptophan 0.049mg 0.038mg 0%
Threonine 0.129mg 0.113mg 0%
Isoleucine 0.127mg 0.148mg 0%
Leucine 0.212mg 0.446mg 0%
Lysine 0.172mg 0.067mg 0%
Methionine 0.044mg 0.07mg 0%
Phenylalanine 0.133mg 0.185mg 0%
Valine 0.173mg 0.184mg 0%
Histidine 0.079mg 0.075mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Millet
Millet
3
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more FatsFats +61.3%
Contains more CarbsCarbs +18.7%
~equal in Protein ~3.51g
~equal in Water ~71.41g
~equal in Other ~0.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Millet
Millet
1
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -22.1%
Contains more Poly. FatPolyunsaturated fat +170.2%
~equal in Monounsaturated fat ~0.184g

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.