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  6. Buckwheat vs. Spelt

Buckwheat vs. Spelt — In-Depth Nutrition Comparison

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Differences between Buckwheat and Spelt

  • Spelt is higher than Buckwheat in Manganese, Phosphorus, Iron, Vitamin B3, Copper, Zinc, and Vitamin B1.
  • Spelt's daily need coverage for Manganese is 30% higher.

The food types used in this comparison are Buckwheat groats, roasted, cooked and Spelt, cooked.

Infographic

Buckwheat vs Spelt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Buckwheat
Buckwheat
2
:
8
Spelt
Spelt
Contains less Sodium -20%
Contains more Calcium +42.9%
Contains more Iron +108.8%
Contains more Phosphorus +114.3%
Contains more Potassium +62.5%
Contains more Zinc +104.9%
Contains more Copper +47.3%
Contains more Manganese +170.7%
Contains more Selenium +81.8%
Equal in Magnesium - 49
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains less Sodium -20%
Contains more Calcium +42.9%
Contains more Iron +108.8%
Contains more Phosphorus +114.3%
Contains more Potassium +62.5%
Contains more Zinc +104.9%
Contains more Copper +47.3%
Contains more Manganese +170.7%
Contains more Selenium +81.8%
Equal in Magnesium - 49

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Buckwheat
Buckwheat
5
:
5
Spelt
Spelt
Contains more Vitamin B2 +30%
Contains more Vitamin A +∞%
Contains more Vitamin E +188.9%
Contains more Vitamin B1 +157.5%
Contains more Vitamin B3 +173.4%
Equal in Vitamin B6 - 0.08
Equal in Folate - 13
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin B2 +30%
Contains more Vitamin A +∞%
Contains more Vitamin E +188.9%
Contains more Vitamin B1 +157.5%
Contains more Vitamin B3 +173.4%
Equal in Vitamin B6 - 0.08
Equal in Folate - 13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
4
Spelt
Spelt
Contains more Water +13.6%
Contains more Protein +62.7%
Contains more Fats +37.1%
Contains more Carbs +32.6%
Contains more Other +51.2%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Water +13.6%
Contains more Protein +62.7%
Contains more Fats +37.1%
Contains more Carbs +32.6%
Contains more Other +51.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
1
Spelt
Spelt
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spelt
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Spelt
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Spelt Opinion
Net carbs 17.24g 22.54g Spelt
Protein 3.38g 5.5g Spelt
Fats 0.62g 0.85g Spelt
Carbs 19.94g 26.44g Spelt
Calories 92kcal 127kcal Spelt
Starch 19.57g Spelt
Fructose 0.1g Buckwheat
Sugar 0.9g Spelt
Fiber 2.7g 3.9g Spelt
Calcium 7mg 10mg Spelt
Iron 0.8mg 1.67mg Spelt
Magnesium 51mg 49mg Buckwheat
Phosphorus 70mg 150mg Spelt
Potassium 88mg 143mg Spelt
Sodium 4mg 5mg Buckwheat
Zinc 0.61mg 1.25mg Spelt
Copper 0.146mg 0.215mg Spelt
Manganese 0.403mg 1.091mg Spelt
Selenium 2.2µg 4µg Spelt
Vitamin A 0IU 4IU Spelt
Vitamin E 0.09mg 0.26mg Spelt
Vitamin B1 0.04mg 0.103mg Spelt
Vitamin B2 0.039mg 0.03mg Buckwheat
Vitamin B3 0.94mg 2.57mg Spelt
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.077mg 0.08mg Spelt
Folate 14µg 13µg Buckwheat
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.134g Spelt
Monounsaturated Fat 0.188g Buckwheat
Polyunsaturated fat 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Buckwheat
10%
Spelt
Minerals Daily Need Coverage Score
24%
Buckwheat
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.134g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.4)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.