Buckwheat vs. Spelt — In-Depth Nutrition Comparison
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Significant differences between buckwheat and spelt
- Spelt is richer than buckwheat in manganese, phosphorus, iron, copper, vitamin B3, fiber, vitamin B1, zinc, magnesium, and selenium.
- Spelt covers your daily manganese needs 112% more than buckwheat.
- Spelt has a higher glycemic index (63) than buckwheat (51).
Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Spelt, uncooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +285.7% |
| Contains more PotassiumPotassium | +340.9% |
| Contains more IronIron | +455% |
| Contains more CopperCopper | +250% |
| Contains more ZincZinc | +437.7% |
| Contains more PhosphorusPhosphorus | +472.9% |
| Contains more ManganeseManganese | +640.2% |
| Contains more SeleniumSelenium | +431.8% |
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.
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +777.8% |
| Contains more Vitamin B1Vitamin B1 | +810% |
| Contains more Vitamin B2Vitamin B2 | +189.7% |
| Contains more Vitamin B3Vitamin B3 | +628% |
| Contains more Vitamin B5Vitamin B5 | +197.5% |
| Contains more Vitamin B6Vitamin B6 | +198.7% |
| Contains more Vitamin KVitamin K | +89.5% |
| Contains more FolateFolate | +221.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.403mg | 2.983mg | 112% |
| Phosphorus | 70mg | 401mg | 47% |
| Iron | 0.8mg | 4.44mg | 46% |
| Copper | 0.146mg | 0.511mg | 41% |
| Vitamin B3 | 0.94mg | 6.843mg | 37% |
| Fiber | 2.7g | 10.7g | 32% |
| Vitamin B1 | 0.04mg | 0.364mg | 27% |
| Zinc | 0.61mg | 3.28mg | 24% |
| Starch | 53.92g | 22% | |
| Protein | 3.38g | 14.57g | 22% |
| Magnesium | 51mg | 136mg | 20% |
| Selenium | 2.2µg | 11.7µg | 17% |
| Carbs | 19.94g | 70.19g | 17% |
| Vitamin B5 | 0.359mg | 1.068mg | 14% |
| Vitamin B6 | 0.077mg | 0.23mg | 12% |
| Calories | 92kcal | 338kcal | 12% |
| Potassium | 88mg | 388mg | 9% |
| Folate | 14µg | 45µg | 8% |
| Polyunsaturated fat | 0.188g | 1.258g | 7% |
| Vitamin B2 | 0.039mg | 0.113mg | 6% |
| Vitamin E | 0.09mg | 0.79mg | 5% |
| Choline | 20.1mg | 4% | |
| Fats | 0.62g | 2.43g | 3% |
| Calcium | 7mg | 27mg | 2% |
| Vitamin K | 1.9µg | 3.6µg | 1% |
| Saturated fat | 0.134g | 0.406g | 1% |
| Monounsaturated fat | 0.188g | 0.445g | 1% |
| Net carbs | 17.24g | 59.49g | N/A |
| Sugar | 0.9g | 6.82g | N/A |
| Sodium | 4mg | 8mg | 0% |
| Tryptophan | 0.049mg | 0.132mg | 0% |
| Threonine | 0.129mg | 0.443mg | 0% |
| Isoleucine | 0.127mg | 0.552mg | 0% |
| Leucine | 0.212mg | 1.07mg | 0% |
| Lysine | 0.172mg | 0.409mg | 0% |
| Methionine | 0.044mg | 0.258mg | 0% |
| Phenylalanine | 0.133mg | 0.737mg | 0% |
| Valine | 0.173mg | 0.681mg | 0% |
| Histidine | 0.079mg | 0.36mg | 0% |
| Fructose | 0.1g | 0.24g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +586.3% |
| Contains more ProteinProtein | +331.1% |
| Contains more FatsFats | +291.9% |
| Contains more CarbsCarbs | +252% |
| Contains more OtherOther | +316.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -67% |
| Contains more Mono. FatMonounsaturated fat | +136.7% |
| Contains more Poly. FatPolyunsaturated fat | +569.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +47.5% |
| Contains more GlucoseGlucose | +320% |
| Contains more FructoseFructose | +140% |
| Contains more MaltoseMaltose | +∞% |
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