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  6. Spelt vs. Buckwheat

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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spelt
Spelt
8
:
2
Buckwheat
Buckwheat
Contains more Calcium +42.9%
Contains more Iron +108.8%
Contains more Phosphorus +114.3%
Contains more Potassium +62.5%
Contains more Zinc +104.9%
Contains more Copper +47.3%
Contains more Manganese +170.7%
Contains more Selenium +81.8%
Contains less Sodium -20%
Equal in Magnesium - 51
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +42.9%
Contains more Iron +108.8%
Contains more Phosphorus +114.3%
Contains more Potassium +62.5%
Contains more Zinc +104.9%
Contains more Copper +47.3%
Contains more Manganese +170.7%
Contains more Selenium +81.8%
Contains less Sodium -20%
Equal in Magnesium - 51

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.
Spelt
Spelt
5
:
5
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +188.9%
Contains more Vitamin B1 +157.5%
Contains more Vitamin B3 +173.4%
Contains more Vitamin B2 +30%
Equal in Vitamin B6 - 0.077
Equal in Folate - 14
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +188.9%
Contains more Vitamin B1 +157.5%
Contains more Vitamin B3 +173.4%
Contains more Vitamin B2 +30%
Equal in Vitamin B6 - 0.077
Equal in Folate - 14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Buckwheat
Buckwheat
Contains more Protein +62.7%
Contains more Fats +37.1%
Contains more Carbs +32.6%
Contains more Other +51.2%
Contains more Water +13.6%
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +62.7%
Contains more Fats +37.1%
Contains more Carbs +32.6%
Contains more Other +51.2%
Contains more Water +13.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
1
:
3
Buckwheat
Buckwheat
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Spelt
100%
Starch: 19.57 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Buckwheat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Buckwheat Opinion
Net carbs 22.54g 17.24g Spelt
Protein 5.5g 3.38g Spelt
Fats 0.85g 0.62g Spelt
Carbs 26.44g 19.94g Spelt
Calories 127kcal 92kcal Spelt
Starch 19.57g Spelt
Fructose 0.1g Buckwheat
Sugar 0.9g Spelt
Fiber 3.9g 2.7g Spelt
Calcium 10mg 7mg Spelt
Iron 1.67mg 0.8mg Spelt
Magnesium 49mg 51mg Buckwheat
Phosphorus 150mg 70mg Spelt
Potassium 143mg 88mg Spelt
Sodium 5mg 4mg Buckwheat
Zinc 1.25mg 0.61mg Spelt
Copper 0.215mg 0.146mg Spelt
Manganese 1.091mg 0.403mg Spelt
Selenium 4µg 2.2µg Spelt
Vitamin A 4IU 0IU Spelt
Vitamin E 0.26mg 0.09mg Spelt
Vitamin B1 0.103mg 0.04mg Spelt
Vitamin B2 0.03mg 0.039mg Buckwheat
Vitamin B3 2.57mg 0.94mg Spelt
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.08mg 0.077mg Spelt
Folate 13µg 14µg Buckwheat
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.134g Spelt
Monounsaturated Fat 0.188g Buckwheat
Polyunsaturated fat 0.188g Buckwheat

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

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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
10%
Spelt
8%
Buckwheat
Minerals Daily Need Coverage Score
45%
Spelt
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.134g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.4)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.