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Spelt vs. Butterbur — In-Depth Nutrition Comparison

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What are the differences between spelt and butterbur?

  • Spelt is higher in manganese, phosphorus, iron, vitamin B3, copper, zinc, and magnesium, yet butterbur is higher in vitamin C, potassium, and calcium.
  • Spelt's daily need coverage for manganese is 36% more.
  • Spelt has 17 times more iron than butterbur. While spelt has 1.67mg of iron, butterbur has only 0.1mg.

We used Spelt, cooked and Butterbur, (fuki), raw types in this article.

Infographic

Spelt vs Butterbur 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Contains more MagnesiumMagnesium +250%
Contains more IronIron +1570%
Contains more CopperCopper +108.7%
Contains more ZincZinc +681.3%
Contains more PhosphorusPhosphorus +1150%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +298.2%
Contains more SeleniumSelenium +344.4%
Contains more CalciumCalcium +930%
Contains more PotassiumPotassium +358%

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 5.2% 26% 6.9% 48% 0% 18% 0% 0% 9.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 105% 0% 1% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +415%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +1185%
Contains more FolateFolate +30%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Spelt Butterbur DV% diff.
Manganese 1.091mg 0.274mg 36%
Vitamin C 0mg 31.5mg 35%
Iron 1.67mg 0.1mg 20%
Phosphorus 150mg 12mg 20%
Fiber 3.9g 16%
Potassium 143mg 655mg 15%
Vitamin B3 2.57mg 0.2mg 15%
Copper 0.215mg 0.103mg 12%
Protein 5.5g 0.39g 10%
Zinc 1.25mg 0.16mg 10%
Calcium 10mg 103mg 9%
Carbs 26.44g 3.61g 8%
Magnesium 49mg 14mg 8%
Starch 19.57g 8%
Vitamin B1 0.103mg 0.02mg 7%
Calories 127kcal 14kcal 6%
Selenium 4µg 0.9µg 6%
Vitamin E 0.26mg 2%
Fats 0.85g 0.04g 1%
Vitamin B2 0.03mg 0.02mg 1%
Vitamin B5 0.032mg 1%
Vitamin B6 0.08mg 0.096mg 1%
Folate 13µg 10µg 1%
Protein per 100 calories 4.3g 2.8g N/A
Calories per 10 g protein 231kcal 359kcal N/A
Weight per 100 calories 79g 714g N/A
Net carbs 22.54g 3.61g N/A
Sodium 5mg 7mg 0%
Vitamin A 0µg 3µg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more ProteinProtein +1310.3%
Contains more FatsFats +2025%
Contains more CarbsCarbs +632.4%
Contains more WaterWater +42%
Contains more OtherOther +124.6%

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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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.