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Buckwheat groats vs Spelt: Difference & Similarities

This article explains the key similarities and differences between buckwheat groats and spelt, foods from the grains food group. Read on to learn more about the buckwheat groats vs spelt comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 2, 2023.

Buckwheat groats and spelt belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare buckwheat groats and spelt and help you learn more about their similarities and differences.

Buckwheat groats

Buckwheat groats (Fagopyrum esculentum) are the hulled seeds of the buckwheat plant, which is not related to wheat, despite its name. They are triangular in shape and have a nutty, earthy flavor.

Buckwheat groats are a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. They are also a good source of protein and antioxidants, making them a valuable food for vegetarians and vegans.

Buckwheat groats can be used as a side dish added to soups and stews or ground into flour and used in baking. They are also gluten-free and easy to digest, making them a great option for people with gluten sensitivities or celiac disease.

Buckwheat groats are considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet. They are also a sustainable crop, as they can be grown in poor soil conditions and are resistant to pests and diseases.

Buckwheat groats is an excellent source of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.

Spelt

Spelt (Triticum spelta) is an ancient type of wheat that is believed to have originated in the Near East.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Spelt is commonly used in baking, particularly in traditional dishes such as bread and pasta. It has a nutty and slightly sweet flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Spelt is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Spelt is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

Buckwheat groats vs Spelt Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing buckwheat groats vs spelt.

This comparison will start by comparing the caloric value of buckwheat groats and spelt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Buckwheat groatsSpelt
Energy346 kcal338 kcal
Carbs75 g70.2 g
Sugar1.69 g6.82 g
Fiber10.3 g10.7 g
Protein11.7 g14.6 g
Fat2.71 g2.43 g
Saturated Fat0.591 g0.406 g

Buckwheat groats vs Spelt Calories

Most calories in grains come from carbs.

Comparing spelt vs buckwheat groats for weight loss, spelt is slightly lower in calories, with 338 calories per 100 grams, compared to 346 calories per 100 grams of buckwheat groats.

However, both buckwheat groats and spelt can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Buckwheat groats vs Spelt Protein

Grains and most grain products, including buckwheat groats and spelt, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Spelt offers around 20% more protein than buckwheat groats.

Spelt has 14.6 grams of protein per 100 grams, while buckwheat groats has 11.7 grams of protein per 100 grams.

Buckwheat groats vs Spelt Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in buckwheat groats and spelt.

The total amount of carbohydrates is around 6% higher in buckwheat groats than in spelt. It has 75 grams per 100 grams, compared to 70.2 grams in spelt.

There’s less sugar in buckwheat groats than in spelt, 75% precisely.

That said, 100 grams of buckwheat groats contains 1.7 grams of sugar, while the same amount of spelt contains 6.8 grams.

Lastly, let’s take a look at the dietary fiber in buckwheat groats and spelt.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 10.7 grams of fiber per 100 grams, spelt is a better source of fiber than buckwheat groats which offers 10.3 grams per 100 gram portion.

Buckwheat groats vs Spelt Fats

Like most other grains, buckwheat groats and spelt are low in fat.

Fats in buckwheat groats and spelt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in buckwheat groats and spelt:

  • Buckwheat groats: 2.7 grams per 100 grams
  • Spelt: 2.4 per 100 grams

Speaking of saturated fats, spelt is 33% lower in saturated fats.

Spelt and buckwheat groats contain 0.4 grams and 0.6 grams of saturated fat per 100 grams, respectively.

Buckwheat groats vs Spelt Vitamins Content

This section will discuss the vitamin content of buckwheat groats and spelt.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Buckwheat groats has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin K.

However, spelt has a higher amount of vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

Buckwheat groats and spelt contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins buckwheat groats and spelt contain side by side, so you can easily compare them.

Buckwheat groatsSpelt
Vitamin A010 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.224 mg0.364 mg
Vitamin B2 (Riboflavin)0.271 mg0.113 mg
Vitamin B3 (Niacin)5.14 mg6.84 mg
Vitamin B5 (Pantothenic acid)1.23 mg1.07 mg
Vitamin B6 (Pyroxidine)0.353 mg0.23 mg
Vitamin B9 (Folate)42 µg45 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.19 mg0.79 mg
Vitamin K03.6 µg

Buckwheat groats vs Spelt Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the buckwheat groats and spelt comparison focuses on their mineral content.

Buckwheat groats is a better source of calcium, iron, manganese, phosphorus, potassium, selenium, and zinc than spelt.

On the other hand, spelt is a higher amount of copper, magnesium, and sodium.

Buckwheat groats and spelt contain the same amount of fluoride.

Check out the table below to learn how buckwheat groats and spelt compare when it comes to mineral content.

Buckwheat groatsSpelt
Calcium17 mg27 mg
Copper0.624 mg0.511 mg
Fluoride00
Iron2.47 mg4.44 mg
Magnesium221 mg136 mg
Manganese1.62 mg2.98 mg
Phosphorus319 mg401 mg
Potassium320 mg388 mg
Selenium8.4 µg11.7 µg
Sodium11 mg8 mg
Zinc2.42 mg3.28 mg

The Final Word

This article highlighted the similarities and differences between buckwheat groats and spelt.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.

Sources

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