Groat vs. Spelt — In-Depth Nutrition Comparison
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How are groat and spelt different?
- Groat 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 for manganese 73% more than groat.
- Groat contains 4 times more vitamin B2 than spelt. Groat contains 0.425mg of vitamin B2, while spelt contains 0.113mg.
Buckwheat and Spelt, uncooked types were used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +69.9% |
| Contains more PotassiumPotassium | +18.6% |
| Contains more CopperCopper | +115.3% |
| Contains less SodiumSodium | -87.5% |
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +101.8% |
| Contains more ZincZinc | +36.7% |
| Contains more PhosphorusPhosphorus | +15.6% |
| Contains more ManganeseManganese | +129.5% |
| Contains more SeleniumSelenium | +41% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B2Vitamin B2 | +276.1% |
| Contains more Vitamin B5Vitamin B5 | +15.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +260.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.3mg | 2.983mg | 73% |
| Copper | 1.1mg | 0.511mg | 65% |
| Iron | 2.2mg | 4.44mg | 28% |
| Vitamin B2 | 0.425mg | 0.113mg | 24% |
| Magnesium | 231mg | 136mg | 23% |
| Starch | 53.92g | 22% | |
| Vitamin B1 | 0.101mg | 0.364mg | 22% |
| Zinc | 2.4mg | 3.28mg | 8% |
| Phosphorus | 347mg | 401mg | 8% |
| Selenium | 8.3µg | 11.7µg | 6% |
| Vitamin E | 0.79mg | 5% | |
| Folate | 30µg | 45µg | 4% |
| Omega-3 (ALA) | 0.065g | 4% | |
| Protein | 13.25g | 14.57g | 3% |
| Fiber | 10g | 10.7g | 3% |
| Vitamin B5 | 1.233mg | 1.068mg | 3% |
| Vitamin K | 3.6µg | 3% | |
| Potassium | 460mg | 388mg | 2% |
| Vitamin B6 | 0.21mg | 0.23mg | 2% |
| Saturated fat | 0.741g | 0.406g | 2% |
| Fats | 3.4g | 2.43g | 1% |
| Calcium | 18mg | 27mg | 1% |
| Vitamin B3 | 7.02mg | 6.843mg | 1% |
| Monounsaturated fat | 1.04g | 0.445g | 1% |
| Polyunsaturated fat | 1.039g | 1.258g | 1% |
| Calories | 343kcal | 338kcal | 0% |
| Protein per 100 calories | 3.9g | 4.3g | N/A |
| Calories per 10 g protein | 259kcal | 232kcal | N/A |
| Weight per 100 calories | 29g | 30g | N/A |
| Unsaturated / Saturated Fat ratio | 2.8 | 4.2 | N/A |
| Net carbs | 61.5g | 59.49g | N/A |
| Carbs | 71.5g | 70.19g | 0% |
| Sugar | 6.82g | N/A | |
| Sodium | 1mg | 8mg | 0% |
| Tryptophan | 0.192mg | 0.132mg | 0% |
| Threonine | 0.506mg | 0.443mg | 0% |
| Isoleucine | 0.498mg | 0.552mg | 0% |
| Leucine | 0.832mg | 1.07mg | 0% |
| Lysine | 0.672mg | 0.409mg | 0% |
| Methionine | 0.172mg | 0.258mg | 0% |
| Phenylalanine | 0.52mg | 0.737mg | 0% |
| Valine | 0.678mg | 0.681mg | 0% |
| Histidine | 0.309mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +39.9% |
| Contains more WaterWater | +13% |
~equal in
Protein
~14.57g
~equal in
Carbs
~70.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +133.7% |
| Contains less Sat. FatSaturated fat | -45.2% |
| Contains more Poly. FatPolyunsaturated fat | +21.1% |