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.
- Spelt has a higher glycemic index (63) than buckwheat (51).
Specific food types used in this comparison are Spelt, uncooked and Buckwheat groats, roasted, cooked.
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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 | +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% |
| Contains less SodiumSodium | -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.
| 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 | 2.983mg | 0.403mg | 112% |
| Phosphorus | 401mg | 70mg | 47% |
| Iron | 4.44mg | 0.8mg | 46% |
| Copper | 0.511mg | 0.146mg | 41% |
| Vitamin B3 | 6.843mg | 0.94mg | 37% |
| Fiber | 10.7g | 2.7g | 32% |
| Vitamin B1 | 0.364mg | 0.04mg | 27% |
| Zinc | 3.28mg | 0.61mg | 24% |
| Starch | 53.92g | 22% | |
| Protein | 14.57g | 3.38g | 22% |
| Magnesium | 136mg | 51mg | 20% |
| Selenium | 11.7µg | 2.2µg | 17% |
| Carbs | 70.19g | 19.94g | 17% |
| Vitamin B5 | 1.068mg | 0.359mg | 14% |
| Vitamin B6 | 0.23mg | 0.077mg | 12% |
| Calories | 338kcal | 92kcal | 12% |
| Potassium | 388mg | 88mg | 9% |
| Folate | 45µg | 14µg | 8% |
| Polyunsaturated fat | 1.258g | 0.188g | 7% |
| Vitamin B2 | 0.113mg | 0.039mg | 6% |
| Vitamin E | 0.79mg | 0.09mg | 5% |
| Choline | 20.1mg | 4% | |
| Fats | 2.43g | 0.62g | 3% |
| Calcium | 27mg | 7mg | 2% |
| Vitamin K | 3.6µg | 1.9µg | 1% |
| Saturated fat | 0.406g | 0.134g | 1% |
| Monounsaturated fat | 0.445g | 0.188g | 1% |
| Net carbs | 59.49g | 17.24g | N/A |
| Sugar | 6.82g | 0.9g | N/A |
| Sodium | 8mg | 4mg | 0% |
| Tryptophan | 0.132mg | 0.049mg | 0% |
| Threonine | 0.443mg | 0.129mg | 0% |
| Isoleucine | 0.552mg | 0.127mg | 0% |
| Leucine | 1.07mg | 0.212mg | 0% |
| Lysine | 0.409mg | 0.172mg | 0% |
| Methionine | 0.258mg | 0.044mg | 0% |
| Phenylalanine | 0.737mg | 0.133mg | 0% |
| Valine | 0.681mg | 0.173mg | 0% |
| Histidine | 0.36mg | 0.079mg | 0% |
| Fructose | 0.24g | 0.1g | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +331.1% |
| Contains more FatsFats | +291.9% |
| Contains more CarbsCarbs | +252% |
| Contains more OtherOther | +316.3% |
| Contains more WaterWater | +586.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +136.7% |
| Contains more Poly. FatPolyunsaturated fat | +569.1% |
| Contains less Sat. FatSaturated fat | -67% |
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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