Buckwheat vs Millet: Nutrition, Calories & Protein Compared


Buckwheat vs Millet
Nutrition Facts
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Buckwheat vs Millet 100g Compare
per 100g | Buckwheat | Millet |
---|---|---|
Calories | 343 | 378 |
Carbohydrates | 71.13 g | 72.85 g |
Fat | 3.04 g | 4.22 g |
Saturated fat | 0.2 g | 0.6 g |
Dietary fiber | 4.05 g | 8.5 g |
Protein | 11.07 g | 11.02 g |
Water | 12.95 g | 8.67 g |
Calcium | 13.64 mg | 8 mg |
Iron | 2.444 mg | 3.01 mg |
Magnessium | 203 mg | 114 mg |
Phosphorus | 18.65 mg | 0.9 mg |
Potassium | 414.5 mg | 195 mg |
Zink | 18.65 mg | 0.9 mg |
Vitaminium B1 (Thiamine) | 0.539 mg | 0.421 mg |
Vitaminium B2 (riboflavin) | 0.178 mg | 0.29 mg |
Vitaminium B3 (Niacin) | 5.366 mg | 4.72 mg |
Vitaminium B6 | 0.278 mg | 0.384 mg |
Vitaminium B9 (Folic acid) | 30 mg | 0.085 mg |
Discover the World of Grains: Buckwheat vs. Millet
When it comes to choosing the right grain for your meal, the options can be overwhelming. Two grains that often come up in healthy eating discussions are buckwheat and millet. While they might not be as mainstream as rice or wheat, they pack a punch in terms of nutrition and versatility. Let's dive into some interesting facts about these grains and see how they compare, making it easier for you to decide which one might be the best addition to your diet.
A Closer Look at Buckwheat
Buckwheat, despite its name, is not related to wheat and is actually a fruit seed related to rhubarb and sorrel. It's a powerhouse of nutrients and has been a staple in Eastern European and Asian cuisines for centuries. Buckwheat is known for its robust, nutty flavor and is often used in pancakes, noodles, and as a rice alternative. It's also gluten-free, making it a popular choice for those with gluten sensitivities or celiac disease.
Millet: A Versatile Grain
Millet, on the other hand, refers to small-seeded grasses that are harvested as grains. It's incredibly versatile and can be used in everything from porridge to bread. Millet is a staple in many parts of the world, including Africa and Asia. It has a mild, slightly sweet flavor, making it a great addition to both savory and sweet dishes. Plus, it's gluten-free as well, offering another excellent option for those avoiding gluten.
Nutritional Comparison
When it comes to nutrition, both buckwheat and millet offer impressive profiles that can benefit your health in various ways. Here's a brief comparison based on common nutritional metrics:
- Calories: Buckwheat has slightly fewer calories than millet, making it a good option for those watching their calorie intake.
- Carbohydrates and Fiber: Both grains are rich in carbohydrates, with buckwheat providing a bit more fiber. This can be beneficial for digestive health and maintaining a feeling of fullness.
- Protein: Buckwheat edges out millet slightly in terms of protein content, which is crucial for muscle repair and growth.
- Minerals: Buckwheat is a winner in the magnesium and phosphorus department, which are essential for bone health and energy production. Millet, however, provides more iron, which is vital for blood health.
Both grains are naturally gluten-free and contain no cholesterol, making them heart-healthy choices. They also offer other vitamins and minerals that contribute to overall health.
Which One Should You Choose?
The choice between buckwheat and millet ultimately comes down to personal preference and nutritional needs. If you're looking for a grain with higher protein and fiber, buckwheat might be the way to go. On the other hand, if you prefer a milder flavor or need a higher iron content, millet could be a better fit. Both grains offer versatility in the kitchen, allowing you to experiment with different recipes and find what works best for you.
In conclusion, both buckwheat and millet are nutritious, gluten-free grains that can add variety and essential nutrients to your diet. Whether you choose buckwheat for its robust flavor and high fiber content or millet for its versatility and iron boost, incorporating these grains into your meals can contribute to a balanced and healthy diet.
Buckwheat 100g
343kcalCalories source
- 80% CARBS.
- 12% PROTEIN
- 8% FAT
Millet 100g
378kcalCalories source
- 78% CARBS
- 12% PROTEIN
- 10% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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