Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Spelt vs Buckwheat - In-Depth Nutrition Comparison

Compare

How are Spelt and Buckwheat different?

  • Spelt is richer in Manganese, Iron, Vitamin B1, Zinc, Phosphorus, and Selenium, while Buckwheat is higher in Copper, Vitamin B2, and Magnesium.
  • Spelt covers your daily need of Manganese 73% more than Buckwheat.
  • Spelt contains 4 times more Vitamin B1 than Buckwheat. Spelt contains 0.364mg of Vitamin B1, while Buckwheat contains 0.101mg.

Spelt, uncooked and Buckwheat types were used in this article.

Infographic

Spelt vs Buckwheat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +50%
Contains more Iron +101.8%
Contains more Phosphorus +15.6%
Contains more Zinc +36.7%
Contains more Magnesium +69.9%
Contains more Potassium +18.6%
Contains less Sodium -87.5%
Contains more Copper +115.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +50%
Contains more Iron +101.8%
Contains more Phosphorus +15.6%
Contains more Zinc +36.7%
Contains more Magnesium +69.9%
Contains more Potassium +18.6%
Contains less Sodium -87.5%
Contains more Copper +115.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
6
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +260.4%
Contains more Folate +50%
Contains more Vitamin B2 +276.1%
Contains more Vitamin B5 +15.4%
Equal in Vitamin B3 - 7.02
Equal in Vitamin B6 - 0.21
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +260.4%
Contains more Folate +50%
Contains more Vitamin B2 +276.1%
Contains more Vitamin B5 +15.4%
Equal in Vitamin B3 - 7.02
Equal in Vitamin B6 - 0.21

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Buckwheat
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Buckwheat Opinion
Net carbs 59.49g 61.5g Buckwheat
Protein 14.57g 13.25g Spelt
Fats 2.43g 3.4g Buckwheat
Carbs 70.19g 71.5g Buckwheat
Calories 338kcal 343kcal Buckwheat
Starch 53.92g g Spelt
Fructose 0.24g g Spelt
Sugar 6.82g g Buckwheat
Fiber 10.7g 10g Spelt
Calcium 27mg 18mg Spelt
Iron 4.44mg 2.2mg Spelt
Magnesium 136mg 231mg Buckwheat
Phosphorus 401mg 347mg Spelt
Potassium 388mg 460mg Buckwheat
Sodium 8mg 1mg Buckwheat
Zinc 3.28mg 2.4mg Spelt
Copper 0.511mg 1.1mg Buckwheat
Vitamin A 10IU 0IU Spelt
Vitamin E 0.79mg mg Spelt
Vitamin D IU 0IU Buckwheat
Vitamin D µg 0µg Buckwheat
Vitamin C 0mg 0mg
Vitamin B1 0.364mg 0.101mg Spelt
Vitamin B2 0.113mg 0.425mg Buckwheat
Vitamin B3 6.843mg 7.02mg Buckwheat
Vitamin B5 1.068mg 1.233mg Buckwheat
Vitamin B6 0.23mg 0.21mg Spelt
Folate 45µg 30µg Spelt
Vitamin B12 0µg 0µg
Vitamin K 3.6µg µg Spelt
Tryptophan 0.132mg 0.192mg Buckwheat
Threonine 0.443mg 0.506mg Buckwheat
Isoleucine 0.552mg 0.498mg Spelt
Leucine 1.07mg 0.832mg Spelt
Lysine 0.409mg 0.672mg Buckwheat
Methionine 0.258mg 0.172mg Spelt
Phenylalanine 0.737mg 0.52mg Spelt
Valine 0.681mg 0.678mg Spelt
Histidine 0.36mg 0.309mg Spelt
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.406g 0.741g Spelt
Monounsaturated Fat 0.445g 1.04g Buckwheat
Polyunsaturated fat 1.258g 1.039g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
33
Buckwheat
Mineral Summary Score
92
Spelt
109
Buckwheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
80%
Buckwheat
Carbohydrates
70%
Spelt
72%
Buckwheat
Fats
11%
Spelt
16%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.335g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.6)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.