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Butterbur vs. Spelt — In-Depth Nutrition Comparison

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What are the differences between Butterbur and Spelt?

  • Butterbur is higher in Vitamin C, Potassium, and Calcium, yet Spelt is higher in Manganese, Phosphorus, Iron, Vitamin B3, Copper, Zinc, and Magnesium.
  • Spelt's daily need coverage for Manganese is 36% more.

We used Butterbur, (fuki), raw and Spelt, cooked types in this article.

Infographic

Butterbur 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more CalciumCalcium +930%
Contains more PotassiumPotassium +358%
Contains more MagnesiumMagnesium +250%
Contains more IronIron +1570%
Contains more CopperCopper +108.7%
Contains more ZincZinc +681.3%
Contains more PhosphorusPhosphorus +1150%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +298.2%
Contains more SeleniumSelenium +344.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 105% 3% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
Spelt
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.24% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1150%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B1Vitamin B1 +415%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +1185%
Contains more FolateFolate +30%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Spelt
3
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 WaterWater +42%
Contains more OtherOther +124.6%
Contains more ProteinProtein +1310.3%
Contains more FatsFats +2025%
Contains more CarbsCarbs +632.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butterbur Spelt Opinion
Calories 14kcal 127kcal Spelt
Protein 0.39g 5.5g Spelt
Fats 0.04g 0.85g Spelt
Vitamin C 31.5mg 0mg Butterbur
Net carbs 3.61g 22.54g Spelt
Carbs 3.61g 26.44g Spelt
Magnesium 14mg 49mg Spelt
Calcium 103mg 10mg Butterbur
Potassium 655mg 143mg Butterbur
Iron 0.1mg 1.67mg Spelt
Fiber 3.9g Spelt
Copper 0.103mg 0.215mg Spelt
Zinc 0.16mg 1.25mg Spelt
Starch 19.57g Spelt
Phosphorus 12mg 150mg Spelt
Sodium 7mg 5mg Spelt
Vitamin A 50IU 4IU Butterbur
Vitamin A RAE 3µg 0µg Butterbur
Vitamin E 0.26mg Spelt
Manganese 0.274mg 1.091mg Spelt
Selenium 0.9µg 4µg Spelt
Vitamin B1 0.02mg 0.103mg Spelt
Vitamin B2 0.02mg 0.03mg Spelt
Vitamin B3 0.2mg 2.57mg Spelt
Vitamin B5 0.032mg Butterbur
Vitamin B6 0.096mg 0.08mg Butterbur
Folate 10µg 13µg Spelt

Which food is preferable for your diet?

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

People also compare

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
12%
Butterbur
9%
Spelt
Minerals Daily Need Coverage Score
19%
Butterbur
45%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 63)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.