Buckwheat flour vs Semolina: Difference & Similarities

Buckwheat flour and semolina belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare buckwheat flour and semolina and help you learn more about their similarities and differences.

Buckwheat flour

Buckwheat flour (Fagopyrum esculentum) is made from ground buckwheat groats, which are the hulled seeds of the buckwheat plant. It has a nutty, earthy flavor and a dark color due to the presence of polyphenols.

Buckwheat flour is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also a good source of protein, antioxidants, and flavonoids, making it a valuable food for vegetarians and vegans.

Buckwheat flour is commonly used in baking, particularly in traditional dishes like soba noodles, crepes, and blinis. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Buckwheat flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Buckwheat flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin K.

Semolina

Semolina (Triticum durum) is a coarse, granular flour that is made from the hard durum wheat, a type of wheat that is high in gluten and protein.

It is a good source of carbohydrates, protein, and small amounts of minerals like iron and zinc. It is also rich in B vitamins such as niacin and thiamin.

Semolina is commonly used in the production of pasta and other traditional Italian dishes like couscous and gnocchi. It is also used in some breads, pastries, and other baked goods. It gives pasta a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.

Semolina is gluten-rich, thus, it is not suitable for people with gluten sensitivities or celiac disease. Semolina can be enjoyed in moderate portions as part of a balanced diet, combined with vegetables, lean protein sources, and healthy fats.

Semolina is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

Buckwheat flour vs Semolina Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing buckwheat flour vs semolina.

This comparison will start by comparing the caloric value of buckwheat flour and semolina and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Buckwheat flour vs Semolina Calories

Most calories in grains come from carbs.

Comparing buckwheat flour vs semolina for weight loss, buckwheat flour is slightly lower in calories, with 335 calories per 100 grams, compared to 360 calories per 100 grams of semolina.

However, both buckwheat flour and semolina can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Buckwheat flour vs Semolina Protein

Grains and most grain products, including buckwheat flour and semolina, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Semolina offers around 1% more protein than buckwheat flour.

Semolina has 12.7 grams of protein per 100 grams, while buckwheat flour has 12.6 grams of protein per 100 grams.

Buckwheat flour vs Semolina Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in buckwheat flour and semolina.

The total amount of carbohydrates is around 3% higher in semolina than in buckwheat flour. It has 72.8 grams per 100 grams, compared to 70.6 grams in buckwheat flour.

There’s less sugar in buckwheat flour than in semolina, 4% precisely.

That said, 100 grams of buckwheat flour contains 2.6 grams of sugar, while the same amount of semolina contains 2.7 grams.

Lastly, let’s take a look at the dietary fiber in buckwheat flour and semolina.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 10 grams of fiber per 100 grams, buckwheat flour is a better source of fiber than semolina which buckwheat flour offers 3.9 grams per 100 gram portion.

Buckwheat flour vs Semolina Fats

Like most other grains, buckwheat flour and semolina are low in fat.

Fats in buckwheat flour and semolina are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in buckwheat flour and semolina:

• Buckwheat flour: 3.1 grams per 100 grams
• Semolina: 1.1 per 100 grams

Speaking of saturated fats, semolina is 71% lower in saturated fats.

Semolina and buckwheat flour contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Buckwheat flour vs Semolina Vitamins Content

This section will discuss the vitamin content of buckwheat flour and semolina.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Buckwheat flour has a higher amount of vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

However, semolina has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

Buckwheat flour and semolina contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins buckwheat flour and semolina contain side by side, so you can easily compare them.

Buckwheat flour vs Semolina Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the buckwheat flour and semolina comparison focuses on their mineral content.

Buckwheat flour is a better source of selenium than semolina.

On the other hand, semolina is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc.

Buckwheat flour and semolina contain the same amount of fluoride.

Check out the table below to learn how buckwheat flour and semolina compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between buckwheat flour and semolina.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.