Spelt vs Buckwheat groats
Nutrition comparison per 100 g serving
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Spelt wins in 20 out of 29 nutrient categories
Spelt: 20
vs
Buckwheat groats: 4
(5 ties)
Overview
| Nutrient | Spelt | Buckwheat groats | Winner |
|---|---|---|---|
| Calories | 338 cal | 92 cal | |
| Protein | 14.6 g | 3.4 g | |
| Carbs | 70.2 g | 19.9 g | |
| Fat | 2.4 g | 0.6 g | |
| Fiber | 10.7 g | 2.7 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Spelt | Buckwheat groats | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 20.1 MG | |
| Folate, total | 45 UG | 14 UG | |
| Niacin | 6.8 MG | 0.9 MG | |
| Pantothenic acid | 1.1 MG | 0.4 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.4 MG | 0.0 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.1 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 | 0.1 MG | |
| Vitamin K (phylloquinone) | 3.6 UG | 1.9 UG |
Minerals
| Mineral | Spelt | Buckwheat groats | Winner |
|---|---|---|---|
| Calcium, Ca | 27 MG | 7 MG | |
| Copper, Cu | 0.5 MG | 0.1 MG | |
| Iron, Fe | 4.4 MG | 0.8 MG | |
| Magnesium, Mg | 136 MG | 51 MG | |
| Manganese, Mn | 3.0 MG | 0.4 MG | |
| Phosphorus, P | 401 MG | 70 MG | |
| Potassium, K | 388 MG | 88 MG | |
| Selenium, Se | 11.7 UG | 2.2 UG | |
| Sodium, Na | 8 MG | 4 MG | |
| Zinc, Zn | 3.3 MG | 0.6 MG |