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.
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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 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
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 Vitamin B2Vitamin B2 | +276.1% |
| Contains more Vitamin B5Vitamin B5 | +15.4% |
| Contains more Vitamin B1Vitamin B1 | +260.4% |
| 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% |
| Vitamin B1 | 0.101mg | 0.364mg | 22% |
| Starch | 53.92g | 22% | |
| Phosphorus | 347mg | 401mg | 8% |
| Zinc | 2.4mg | 3.28mg | 8% |
| Selenium | 8.3µg | 11.7µg | 6% |
| Vitamin E | 0.79mg | 5% | |
| Folate | 30µg | 45µg | 4% |
| Fiber | 10g | 10.7g | 3% |
| Vitamin K | 3.6µg | 3% | |
| Protein | 13.25g | 14.57g | 3% |
| Vitamin B5 | 1.233mg | 1.068mg | 3% |
| Saturated fat | 0.741g | 0.406g | 2% |
| Potassium | 460mg | 388mg | 2% |
| Vitamin B6 | 0.21mg | 0.23mg | 2% |
| Calcium | 18mg | 27mg | 1% |
| Monounsaturated fat | 1.04g | 0.445g | 1% |
| Polyunsaturated fat | 1.039g | 1.258g | 1% |
| Fats | 3.4g | 2.43g | 1% |
| Vitamin B3 | 7.02mg | 6.843mg | 1% |
| Calories | 343kcal | 338kcal | 0% |
| Carbs | 71.5g | 70.19g | 0% |
| Net carbs | 61.5g | 59.49g | N/A |
| 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% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +39.9% |
| Contains more OtherOther | +17.3% |
| 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% |