Spelt vs. Buckwheat — In-Depth Nutrition Comparison
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Differences between Spelt and Buckwheat
- Spelt is higher than Buckwheat in Manganese, Phosphorus, Iron, Vitamin B3, Copper, Zinc, and Vitamin B1.
- Spelt's daily need coverage for Manganese is 30% higher.
- Spelt has 3 times more Vitamin B3 than Buckwheat. While Spelt has 2.57mg of Vitamin B3, Buckwheat has only 0.94mg.
The food types used in this comparison are Spelt, cooked 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 more CalciumCalcium | +42.9% |
| Contains more PotassiumPotassium | +62.5% |
| Contains more IronIron | +108.8% |
| Contains more CopperCopper | +47.3% |
| Contains more ZincZinc | +104.9% |
| Contains more PhosphorusPhosphorus | +114.3% |
| Contains more ManganeseManganese | +170.7% |
| Contains more SeleniumSelenium | +81.8% |
| Contains less SodiumSodium | -20% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +188.9% |
| Contains more Vitamin B1Vitamin B1 | +157.5% |
| Contains more Vitamin B3Vitamin B3 | +173.4% |
| Contains more Vitamin B2Vitamin B2 | +30% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +62.7% |
| Contains more FatsFats | +37.1% |
| Contains more CarbsCarbs | +32.6% |
| Contains more OtherOther | +51.2% |
| Contains more WaterWater | +13.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 127kcal | 92kcal |
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| Protein | 5.5g | 3.38g |
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| Fats | 0.85g | 0.62g |
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| Net carbs | 22.54g | 17.24g |
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| Carbs | 26.44g | 19.94g |
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| Magnesium | 49mg | 51mg |
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| Calcium | 10mg | 7mg |
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| Potassium | 143mg | 88mg |
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| Iron | 1.67mg | 0.8mg |
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| Sugar | 0.9g |
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| Fiber | 3.9g | 2.7g |
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| Copper | 0.215mg | 0.146mg |
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| Zinc | 1.25mg | 0.61mg |
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| Starch | 19.57g |
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| Phosphorus | 150mg | 70mg |
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| Sodium | 5mg | 4mg |
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| Vitamin A | 4IU | 0IU |
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| Vitamin E | 0.26mg | 0.09mg |
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| Manganese | 1.091mg | 0.403mg |
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| Selenium | 4µg | 2.2µg |
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| Vitamin B1 | 0.103mg | 0.04mg |
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| Vitamin B2 | 0.03mg | 0.039mg |
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| Vitamin B3 | 2.57mg | 0.94mg |
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| Vitamin B5 | 0.359mg |
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| Vitamin B6 | 0.08mg | 0.077mg |
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| Vitamin K | 1.9µg |
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| Folate | 13µg | 14µg |
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| Choline | 20.1mg |
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| Saturated Fat | 0.134g |
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| Monounsaturated Fat | 0.188g |
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| Polyunsaturated fat | 0.188g |
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| Tryptophan | 0.049mg |
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| Threonine | 0.129mg |
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| Isoleucine | 0.127mg |
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| Leucine | 0.212mg |
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| Lysine | 0.172mg |
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| Methionine | 0.044mg |
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| Phenylalanine | 0.133mg |
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| Valine | 0.173mg |
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| Histidine | 0.079mg |
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| Fructose | 0.1g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
8%
Minerals Daily Need Coverage Score
45%
24%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.134g)
Which food is cheaper?
Spelt is cheaper (difference - $2.4)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 1mg)
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)
Which food is richer in vitamins?
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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.