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

Buckwheat vs. Millet raw — In-Depth Nutrition Comparison

Compare

Differences between buckwheat and millet raw

  • Millet raw is higher than buckwheat in copper, manganese, vitamin B1, phosphorus, iron, vitamin B3, vitamin B6, fiber, vitamin B2, and folate.
  • Millet raw's daily need coverage for copper is 67% higher.
  • Buckwheat has a lower glycemic index (51) than millet raw (71).

The food types used in this comparison are Buckwheat groats, roasted, cooked and Millet, raw.

Infographic

Buckwheat vs Millet raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +123.5%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +121.6%
Contains more IronIron +276.3%
Contains more CopperCopper +413.7%
Contains more ZincZinc +175.4%
Contains more PhosphorusPhosphorus +307.1%
Contains more ManganeseManganese +305%
Contains more SeleniumSelenium +22.7%

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%
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% 105% 67% 89% 51% 89% 0% 2.3% 64%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin KVitamin K +111.1%
Contains more Vitamin B1Vitamin B1 +952.5%
Contains more Vitamin B2Vitamin B2 +643.6%
Contains more Vitamin B3Vitamin B3 +402.1%
Contains more Vitamin B5Vitamin B5 +136.2%
Contains more Vitamin B6Vitamin B6 +398.7%
Contains more FolateFolate +507.1%
~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 raw DV% diff.
Copper 0.146mg 0.75mg 67%
Manganese 0.403mg 1.632mg 53%
Vitamin B1 0.04mg 0.421mg 32%
Phosphorus 70mg 285mg 31%
Iron 0.8mg 3.01mg 28%
Vitamin B3 0.94mg 4.72mg 24%
Vitamin B6 0.077mg 0.384mg 24%
Fiber 2.7g 8.5g 23%
Vitamin B2 0.039mg 0.29mg 19%
Carbs 19.94g 72.85g 18%
Folate 14µg 85µg 18%
Protein 3.38g 11.02g 15%
Magnesium 51mg 114mg 15%
Calories 92kcal 378kcal 14%
Polyunsaturated fat 0.188g 2.134g 13%
Zinc 0.61mg 1.68mg 10%
Vitamin B5 0.359mg 0.848mg 10%
Fats 0.62g 4.22g 6%
Choline 20.1mg 4%
Potassium 88mg 195mg 3%
Saturated fat 0.134g 0.723g 3%
Selenium 2.2µg 2.7µg 1%
Vitamin K 1.9µg 0.9µg 1%
Monounsaturated fat 0.188g 0.773g 1%
Protein per 100 calories 3.7g 2.9g N/A
Calories per 10 g protein 272kcal 343kcal N/A
Weight per 100 calories 109g 26g N/A
Unsaturated / Saturated Fat ratio 2.8 4 N/A
Net carbs 17.24g 64.35g N/A
Calcium 7mg 8mg 0%
Sugar 0.9g N/A
Sodium 4mg 5mg 0%
Vitamin E 0.09mg 0.05mg 0%
Tryptophan 0.049mg 0.119mg 0%
Threonine 0.129mg 0.353mg 0%
Isoleucine 0.127mg 0.465mg 0%
Leucine 0.212mg 1.4mg 0%
Lysine 0.172mg 0.212mg 0%
Methionine 0.044mg 0.221mg 0%
Phenylalanine 0.133mg 0.58mg 0%
Valine 0.173mg 0.578mg 0%
Histidine 0.079mg 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +772.3%
Contains more ProteinProtein +226%
Contains more FatsFats +580.6%
Contains more CarbsCarbs +265.3%
Contains more OtherOther +653.5%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -81.5%
Contains more Mono. FatMonounsaturated fat +311.2%
Contains more Poly. FatPolyunsaturated fat +1035.1%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.