Buckwheat vs Millet
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Buckwheat vs Millet: nutrition per 100 g
| Per 100 g | Buckwheat | Millet |
|---|---|---|
| Calories | 356 kcal | 376 kcal |
| Protein | 11.1 g | 10 g |
| Carbohydrate | 71.1 g | 74.4 g |
| Fat | 3 g | 4.2 g |
| Fibre | 4 g | 2.6 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Buckwheat | Millet |
|---|---|---|
| Calcium, Ca | 13.64 mg | 9.11 mg |
| Copper, Cu | 0.48 mg | 0.49 mg |
| Folate, DFE | 30 ug | 85 ug |
| Folate, food | 30 ug | 85 ug |
| Folate, total | 30 ug | 85 ug |
| Iron, Fe | 2.44 mg | 2.53 mg |
| Magnesium, Mg | 203 mg | 105.5 mg |
| Manganese, Mn | 1.23 mg | 0.92 mg |
| Niacin | 5.37 mg | 4.86 mg |
| Pantothenic acid | 1.23 mg | 0.85 mg |
| Phosphorus, P | 373.7 mg | 257.9 mg |
| Potassium, K | 414.5 mg | 214.1 mg |
| Riboflavin | 0.18 mg | 0.14 mg |
| Selenium, Se | 13.6 ug | 23.1 ug |
| Thiamin | 0.54 mg | 0.41 mg |
| Vitamin B-6 | 0.28 mg | 0.19 mg |
| Zinc, Zn | 2.24 mg | 2.26 mg |
Buckwheat is higher in fibre. Millet is higher in fat. That makes Buckwheat more relevant when you want more fibre for fullness and digestion, and Millet when you want a richer, higher-fat option.
Bottom line
Per 100 g, Buckwheat provides 356 kcal, 11.1 g protein, 71.1 g carbohydrate, 3 g fat and 4 g fiber; Millet provides 376 kcal, 10 g protein, 74.4 g carbohydrate, 4.2 g fat and 2.6 g fiber.
Looking beyond the macronutrients, Buckwheat is the better source of potassium, magnesium, while Millet is the better source of folate, selenium (see the vitamins and minerals table below).
Both gluten-free. Buckwheat has nearly double the magnesium and potassium and more fiber; millet has more folate and selenium and cooks a little faster.
In short: for fiber and digestion, Buckwheat. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.