Spelt vs Buckwheat flour
Nutrition comparison per 100 g serving
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It's a tie, both foods score equally across 29 nutrient categories
Spelt: 12
vs
Buckwheat flour: 12
(5 ties)
Overview
| Nutrient | Spelt | Buckwheat flour | Winner |
|---|---|---|---|
| Calories | 338 cal | 335 cal | |
| Protein | 14.6 g | 12.6 g | |
| Carbs | 70.2 g | 70.6 g | |
| Fat | 2.4 g | 3.1 g | |
| Fiber | 10.7 g | 10 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Spelt | Buckwheat flour | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 54.2 MG | |
| Folate, total | 45 UG | 54 UG | |
| Niacin | 6.8 MG | 6.2 MG | |
| Pantothenic acid | 1.1 MG | 0.4 MG | |
| Riboflavin | 0.1 MG | 0.2 MG | |
| Thiamin | 0.4 MG | 0.4 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.6 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.8 MG | 0.3 MG | |
| Vitamin K (phylloquinone) | 3.6 UG | 7 UG |
Minerals
| Mineral | Spelt | Buckwheat flour | Winner |
|---|---|---|---|
| Calcium, Ca | 27 MG | 41 MG | |
| Copper, Cu | 0.5 MG | 0.5 MG | |
| Iron, Fe | 4.4 MG | 4.1 MG | |
| Magnesium, Mg | 136 MG | 251 MG | |
| Manganese, Mn | 3.0 MG | 2.0 MG | |
| Phosphorus, P | 401 MG | 337 MG | |
| Potassium, K | 388 MG | 577 MG | |
| Selenium, Se | 11.7 UG | 5.7 UG | |
| Sodium, Na | 8 MG | 11 MG | |
| Zinc, Zn | 3.3 MG | 3.1 MG |