Spelt vs. Buckwheat — In-Depth Nutrition Comparison
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Significant differences between Spelt and Buckwheat
- 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 9 times more Vitamin B1 than Buckwheat. Spelt has 0.364mg of Vitamin B1, while Buckwheat has 0.04mg.
Specific food types used in this comparison are Spelt, uncooked and Buckwheat groats, roasted, cooked.
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.
Contains
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Calcium
+285.7%
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Iron
+455%
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Magnesium
+166.7%
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Phosphorus
+472.9%
Contains
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Potassium
+340.9%
Contains
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Zinc
+437.7%
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Copper
+250%
Contains
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Manganese
+640.2%
Contains
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Selenium
+431.8%
Contains
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Sodium
-50%
Contains
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Calcium
+285.7%
Contains
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Iron
+455%
Contains
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Magnesium
+166.7%
Contains
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Phosphorus
+472.9%
Contains
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Potassium
+340.9%
Contains
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Zinc
+437.7%
Contains
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Copper
+250%
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Manganese
+640.2%
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Selenium
+431.8%
Contains
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Sodium
-50%
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.
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Contains
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Vitamin A
+∞%
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Vitamin E
+777.8%
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Vitamin B1
+810%
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Vitamin B2
+189.7%
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Vitamin B3
+628%
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Vitamin B5
+197.5%
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Vitamin B6
+198.7%
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Folate
+221.4%
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Vitamin K
+89.5%
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Vitamin A
+∞%
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Vitamin E
+777.8%
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Vitamin B1
+810%
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Vitamin B2
+189.7%
Contains
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Vitamin B3
+628%
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Vitamin B5
+197.5%
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Vitamin B6
+198.7%
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Folate
+221.4%
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Vitamin K
+89.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+331.1%
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Fats
+291.9%
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Carbs
+252%
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Other
+316.3%
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Water
+586.3%
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Protein
+331.1%
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Fats
+291.9%
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Carbs
+252%
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Other
+316.3%
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Water
+586.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+136.7%
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Polyunsaturated fat
+569.1%
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Saturated Fat
-67%
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Monounsaturated Fat
+136.7%
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Polyunsaturated fat
+569.1%
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Saturated Fat
-67%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+47.5%
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Glucose
+320%
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Fructose
+140%
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Maltose
+∞%
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Starch
+∞%
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Sucrose
+47.5%
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Glucose
+320%
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Fructose
+140%
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 59.49g | 17.24g |
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| Protein | 14.57g | 3.38g |
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| Fats | 2.43g | 0.62g |
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| Carbs | 70.19g | 19.94g |
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| Calories | 338kcal | 92kcal |
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| Starch | 53.92g |
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| Fructose | 0.24g | 0.1g |
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| Sugar | 6.82g | 0.9g |
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| Fiber | 10.7g | 2.7g |
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| Calcium | 27mg | 7mg |
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| Iron | 4.44mg | 0.8mg |
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| Magnesium | 136mg | 51mg |
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| Phosphorus | 401mg | 70mg |
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| Potassium | 388mg | 88mg |
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| Sodium | 8mg | 4mg |
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| Zinc | 3.28mg | 0.61mg |
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| Copper | 0.511mg | 0.146mg |
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| Manganese | 2.983mg | 0.403mg |
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| Selenium | 11.7µg | 2.2µg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin E | 0.79mg | 0.09mg |
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| Vitamin B1 | 0.364mg | 0.04mg |
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| Vitamin B2 | 0.113mg | 0.039mg |
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| Vitamin B3 | 6.843mg | 0.94mg |
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| Vitamin B5 | 1.068mg | 0.359mg |
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| Vitamin B6 | 0.23mg | 0.077mg |
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| Folate | 45µg | 14µg |
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| Vitamin K | 3.6µg | 1.9µg |
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| Tryptophan | 0.132mg | 0.049mg |
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| Threonine | 0.443mg | 0.129mg |
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| Isoleucine | 0.552mg | 0.127mg |
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| Leucine | 1.07mg | 0.212mg |
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| Lysine | 0.409mg | 0.172mg |
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| Methionine | 0.258mg | 0.044mg |
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| Phenylalanine | 0.737mg | 0.133mg |
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| Valine | 0.681mg | 0.173mg |
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| Histidine | 0.36mg | 0.079mg |
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| Saturated Fat | 0.406g | 0.134g |
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| Monounsaturated Fat | 0.445g | 0.188g |
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| Polyunsaturated fat | 1.258g | 0.188g |
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| Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
35%
8%
Minerals Daily Need Coverage Score
119%
24%
Comparison summary
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt is cheaper (difference - $2.4)
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 5.92g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Buckwheat is lower in Saturated Fat (difference - 0.272g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)