Buckwheat vs Millet – Which is Healthier?

Our Verdict

When comparing buckwheat to millet, we picked the buckwheat.

Why?

Both of these naturally gluten-free grains* have their merits, but we say buckwheat comes out on top for most people (we’ll discuss the exception later).

*technically buckwheat is a flowering pseudocereal and not only not a wheat, but also not even a grain at all. Talking in culinary terms, though, we’ll call it a grain, much like we call many botanical fruits “vegetables”.

Considering the macros first of all, buckwheat has more than 2x the fiber while millet has slightly more carbs. An easy win for buckwheat (they’re about equal on protein, by the way).

In the category of vitamins, buckwheat has more of vitamins B5, E, and K, while millet has more of vitamins B1, B2, B3, B6, and B9. Superficially that’s a 5:3 win for millet, though buckwheat’s margins of difference are notably much greater, so the overall vitamin coverage could arguably be considered a tie.

When it comes to minerals, buckwheat has more calcium, copper, iron, magnesium, manganese, potassium, and selenium, while millet has more phosphorus and zinc. For most of the minerals compared, buckwheat’s margins of difference are again much greater. An easy win for buckwheat, in any case.

This all adds up to a clear win for buckwheat, but as promised, there is an exception: if you have issues with your kidneys that mean you are avoiding oxalates, then millet becomes the healthier choice, as buckwheat is rather high in oxalates while millet is low in same.

For everyone else: enjoy either or both! Diversity is good. But buckwheat’s the more nutritionally dense.

Want to learn more?

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Enjoy!