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Buckwheat groats vs Semolina: Which Is Healthier?

This article explains the key similarities and differences between buckwheat groats and semolina, foods from the grains food group. Read on to learn more about the buckwheat groats vs semolina comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on February 2, 2023.

Buckwheat groats 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 groats and semolina and help you learn more about their similarities and differences.

Buckwheat groats

Buckwheat groats (Fagopyrum esculentum) are the hulled seeds of the buckwheat plant, which is not related to wheat, despite its name. They are triangular in shape and have a nutty, earthy flavor.

Buckwheat groats are a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. They are also a good source of protein and antioxidants, making them a valuable food for vegetarians and vegans.

Buckwheat groats can be used as a side dish added to soups and stews or ground into flour and used in baking. They are also gluten-free and easy to digest, making them a great option for people with gluten sensitivities or celiac disease.

Buckwheat groats are considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet. They are also a sustainable crop, as they can be grown in poor soil conditions and are resistant to pests and diseases.

Buckwheat groats is an excellent source of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.


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 groats 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 groats vs semolina.

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

Buckwheat groatsSemolina
Energy346 kcal360 kcal
Carbs75 g72.8 g
Sugar1.69 g2.67 g
Fiber10.3 g3.9 g
Protein11.7 g12.7 g
Fat2.71 g1.05 g
Saturated Fat0.591 g0.15 g

Buckwheat groats vs Semolina Calories

Most calories in grains come from carbs.

Comparing buckwheat groats vs semolina for weight loss, buckwheat groats is slightly lower in calories, with 346 calories per 100 grams, compared to 360 calories per 100 grams of semolina.

However, both buckwheat groats 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 groats vs Semolina Protein

Grains and most grain products, including buckwheat groats 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 8% more protein than buckwheat groats.

Semolina has 12.7 grams of protein per 100 grams, while buckwheat groats has 11.7 grams of protein per 100 grams.

Buckwheat groats 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 groats and semolina.

The total amount of carbohydrates is around 3% higher in buckwheat groats than in semolina. It has 75 grams per 100 grams, compared to 72.8 grams in semolina.

There’s less sugar in buckwheat groats than in semolina, 37% precisely.

That said, 100 grams of buckwheat groats contains 1.7 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 groats and semolina.

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

With 10.3 grams of fiber per 100 grams, buckwheat groats is a better source of fiber than semolina which buckwheat groats offers 3.9 grams per 100 gram portion.

Buckwheat groats vs Semolina Fats

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

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

Total fat in buckwheat groats and semolina:

  • Buckwheat groats: 2.7 grams per 100 grams
  • Semolina: 1.1 per 100 grams

Speaking of saturated fats, semolina is 67% lower in saturated fats.

Semolina and buckwheat groats contain 0.2 grams and 0.6 grams of saturated fat per 100 grams, respectively.

Buckwheat groats vs Semolina Vitamins Content

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

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

Buckwheat groats has a higher amount of vitamin B1 (Thiamine), vitamin B9 (Folate), and vitamin K.

However, semolina has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

Buckwheat groats 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 groats and semolina contain side by side, so you can easily compare them.

Buckwheat groatsSemolina
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.224 mg0.28 mg
Vitamin B2 (Riboflavin)0.271 mg0.08 mg
Vitamin B3 (Niacin)5.14 mg3.31 mg
Vitamin B5 (Pantothenic acid)1.23 mg0.58 mg
Vitamin B6 (Pyroxidine)0.353 mg0.103 mg
Vitamin B9 (Folate)42 µg72 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.19 mg0.11 mg
Vitamin K00.1 µg

Buckwheat groats 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 groats and semolina comparison focuses on their mineral content.

Buckwheat groats is a better source of selenium than semolina.

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

Buckwheat groats and semolina contain the same amount of calcium, and fluoride.

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

Buckwheat groatsSemolina
Calcium17 mg17 mg
Copper0.624 mg0.189 mg
Iron2.47 mg1.23 mg
Magnesium221 mg47 mg
Manganese1.62 mg0.619 mg
Phosphorus319 mg136 mg
Potassium320 mg186 mg
Selenium8.4 µg63.2 µg
Sodium11 mg1 mg
Zinc2.42 mg1.05 mg

The Final Word

This article highlighted the similarities and differences between buckwheat groats 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.


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