Buckwheat vs spelt: which is healthier?
They are about equally nutrient-dense: buckwheat scores 56/100 and spelt 57/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Buckwheat
92 kcal per 100 g. 1 cup cooked: 168 g
Spelt
127 kcal per 100 g. 1 cup cooked: 194 g
Which to pick for your goal
- Fewer caloriesBuckwheat92 vs 127 kcal per 100 g
- More proteinSpelt3.4 vs 5.5 g per 100 g
- More fiberSpelt2.7 vs 3.9 g per 100 g
- Less sugarSpelt0.9 vs 0 g per 100 g
- More potassiumSpelt88 vs 143 mg per 100 g
- Less saturated fatAbout even0.1 vs 0 g per 100 g
Nutrition side by side
| Nutrient | Buckwheat, 100 g | Spelt, 100 g | Buckwheat, 168 g | Spelt, 194 g |
|---|---|---|---|---|
| Calories | 92 kcal | 127 kcal | 155 kcal | 246 kcal |
| Protein | 3.4 g | 5.5 g | 5.7 g | 11 g |
| Carbohydrates | 20 g | 26 g | 33 g | 51 g |
| Sugars | 0.9 g | 0 g | 1.5 g | 0 g |
| Fiber | 2.7 g | 3.9 g | 4.5 g | 7.6 g |
| Fat | 0.6 g | 0.8 g | 1 g | 1.6 g |
| Saturated fat | 0.1 g | 0 g | 0.2 g | 0 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 88 mg | 143 mg | 148 mg | 277 mg |
| Iron | 0.8 mg | 1.7 mg | 1.3 mg | 3.2 mg |
| Calcium | 7 mg | 10 mg | 12 mg | 19 mg |
| Magnesium | 51 mg | 49 mg | 86 mg | 95 mg |
| Sodium | 4 mg | 5 mg | 6.7 mg | 9.7 mg |
Last updated . Scores use the HowHealthyIs Score method.