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Buckwheat vs Spelt - In-Depth Nutrition Comparison

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How are Buckwheat and Spelt different?

  • Buckwheat is richer in Copper, Vitamin B2 and Magnesium, while Spelt is higher in Manganese, Iron, Vitamin B1, Zinc, Phosphorus and Selenium.
  • Spelt covers your daily need of Manganese 73% more than Buckwheat.
  • Buckwheat contains 4 times more Vitamin B2 than Spelt. Buckwheat contains 0.425mg of Vitamin B2, while Spelt contains 0.113mg.

Buckwheat and Spelt, uncooked types were used in this article.

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Buckwheat vs Spelt infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Spelt
Contains more Potassium +18.6%
Contains more Magnesium +69.9%
Contains more Copper +115.3%
Contains less Sodium -87.5%
Contains more Iron +101.8%
Contains more Calcium +50%
Contains more Zinc +36.7%
Contains more Phosphorus +15.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Potassium +18.6%
Contains more Magnesium +69.9%
Contains more Copper +115.3%
Contains less Sodium -87.5%
Contains more Iron +101.8%
Contains more Calcium +50%
Contains more Zinc +36.7%
Contains more Phosphorus +15.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Spelt
Contains more Vitamin B2 +276.1%
Contains more Vitamin B5 +15.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +260.4%
Contains more Folate +50%
Equal in Vitamin B3 - 6.843
Equal in Vitamin B6 - 0.23
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin B2 +276.1%
Contains more Vitamin B5 +15.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +260.4%
Contains more Folate +50%
Equal in Vitamin B3 - 6.843
Equal in Vitamin B6 - 0.23

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Buckwheat
35
Spelt
Mineral Summary Score
109
Buckwheat
92
Spelt

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
80%
Buckwheat
87%
Spelt
Carbohydrates
72%
Buckwheat
70%
Spelt
Fats
16%
Buckwheat
11%
Spelt

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Spelt
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Buckwheat Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.335g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.6)
Which food contains less Sugars?
Buckwheat
Buckwheat contains less Sugars (difference - 6.82g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Buckwheat Spelt Opinion
Calories 343 338 Buckwheat
Protein 13.25 14.57 Spelt
Fats 3.4 2.43 Buckwheat
Vitamin C 0 0
Carbs 71.5 70.19 Buckwheat
Cholesterol 0 0
Vitamin D 0 Buckwheat
Iron 2.2 4.44 Spelt
Calcium 18 27 Spelt
Potassium 460 388 Buckwheat
Magnesium 231 136 Buckwheat
Sugars 6.82 Buckwheat
Fiber 10 10.7 Spelt
Copper 1.1 0.511 Buckwheat
Zinc 2.4 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 347 401 Spelt
Sodium 1 8 Buckwheat
Vitamin A 0 10 Spelt
Vitamin E 0.79 Spelt
Vitamin D 0 Buckwheat
Vitamin B1 0.101 0.364 Spelt
Vitamin B2 0.425 0.113 Buckwheat
Vitamin B3 7.02 6.843 Buckwheat
Vitamin B5 1.233 1.068 Buckwheat
Vitamin B6 0.21 0.23 Spelt
Vitamin B12 0 0
Vitamin K 3.6 Spelt
Folate 30 45 Spelt
Trans Fat
Saturated Fat 0.741 0.406 Spelt
Monounsaturated Fat 1.04 0.445 Buckwheat
Polyunsaturated fat 1.039 1.258 Spelt
Tryptophan 0.192 0.132 Buckwheat
Threonine 0.506 0.443 Buckwheat
Isoleucine 0.498 0.552 Spelt
Leucine 0.832 1.07 Spelt
Lysine 0.672 0.409 Buckwheat
Methionine 0.172 0.258 Spelt
Phenylalanine 0.52 0.737 Spelt
Valine 0.678 0.681 Spelt
Histidine 0.309 0.36 Spelt
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.