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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.

Infographic

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
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

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Spelt Opinion
Calories 343kcal 338kcal Buckwheat
Protein 13.25g 14.57g Spelt
Fats 3.4g 2.43g Buckwheat
Vitamin C 0mg 0mg
Net carbs 61.5g 59.49g Buckwheat
Carbs 71.5g 70.19g Buckwheat
Cholesterol 0mg 0mg
Vitamin D 0IU IU Buckwheat
Iron 2.2mg 4.44mg Spelt
Calcium 18mg 27mg Spelt
Potassium 460mg 388mg Buckwheat
Magnesium 231mg 136mg Buckwheat
Sugar g 6.82g Buckwheat
Fiber 10g 10.7g Spelt
Copper 1.1mg 0.511mg Buckwheat
Zinc 2.4mg 3.28mg Spelt
Starch g 53.92g Spelt
Phosphorus 347mg 401mg Spelt
Sodium 1mg 8mg Buckwheat
Vitamin A 0IU 10IU Spelt
Vitamin E mg 0.79mg Spelt
Vitamin D 0µg µg Buckwheat
Vitamin B1 0.101mg 0.364mg Spelt
Vitamin B2 0.425mg 0.113mg Buckwheat
Vitamin B3 7.02mg 6.843mg Buckwheat
Vitamin B5 1.233mg 1.068mg Buckwheat
Vitamin B6 0.21mg 0.23mg Spelt
Vitamin B12 0µg 0µg
Vitamin K µg 3.6µg Spelt
Folate 30µg 45µg Spelt
Trans Fat g g
Saturated Fat 0.741g 0.406g Spelt
Monounsaturated Fat 1.04g 0.445g Buckwheat
Polyunsaturated fat 1.039g 1.258g Spelt
Tryptophan 0.192mg 0.132mg Buckwheat
Threonine 0.506mg 0.443mg Buckwheat
Isoleucine 0.498mg 0.552mg Spelt
Leucine 0.832mg 1.07mg Spelt
Lysine 0.672mg 0.409mg Buckwheat
Methionine 0.172mg 0.258mg Spelt
Phenylalanine 0.52mg 0.737mg Spelt
Valine 0.678mg 0.681mg Spelt
Histidine 0.309mg 0.36mg Spelt
Fructose g 0.24g Spelt

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
80%
Buckwheat
87%
Spelt
Carbohydrates
72%
Buckwheat
70%
Spelt
Fats
16%
Buckwheat
11%
Spelt

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 is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (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 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.
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

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 to 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.