Comparing Nutrients in 100 calories Boiled BuckwheatVS Raw Kamut

Weight per 100 calories

Boiled Buckwheat

109g

Raw Kamut

29.7g

Uncooked Khorasan Wheat has 3.7 times more energy per unit of mass than Cooked Buckwheat Groats, which is high in comparison to other foods. Boiled Buckwheat having average energy density.

Which food has more nutrients per 100 calories - Boiled Buckwheat or Raw Kamut?

Macros Ratio

Protein Fat Carbs

Boiled Buckwheat

14%

80%

Raw Kamut

16%

79%

100 kcal ▼

Macro Nutrients

Boiled Buckwheatvs Raw Kamut

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.69%0.67g

Fat

0.65%0.63g

0.67 gvs0.63 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.46%0.15g

Saturated Fat

0.18%0.058g

0.15 gvs0.058 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.95%0.015g

Omega 3

0.89%0.014g

0.015 gvs0.014 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.1%0.19g

Omega 6

1%0.17g

0.19 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.7%21.7g

Carbohydrate

16%21g

21.7 gvs21 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.35%0.98g

Sugars

3.2%2.33g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.98 gvs2.33 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.15%0.11g

Fructose

0.045%0.033g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0.11 gvs0.033 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.22g

Glucose

%0.18g

0.22 gvs0.18 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g

Sucrose

%0.16g

0.43 gvs0.16 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.72%2.93g

Fiber

8.67%3.3g

2.93 gvs3.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.56%3.67g

Protein

7.7%4.3g

3.67 gvs4.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Buckwheatvs Raw Kamut

0%0μg

Vitamin A

0.033%0.3μg

RAE, retinol activity equivalents

0 μgvs0.3 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.62%0.043mg

Vitamin B1

14%0.17mg

Thiamine

0.043 mgvs0.17 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.26%0.042mg

Vitamin B2

4.2%0.055mg

Riboflavin

0.042 mgvs0.055 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.4%1.02mg

Vitamin B3

12%1.9mg

Niacin, nicotinic acid, niacinamide

1.02 mgvs1.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.8%0.39mg

Vitamin B5

5.63%0.28mg

Pantothenic acid

0.39 mgvs0.28 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.44%0.084mg

Vitamin B6

5.9%0.077mg

Pyridoxine

0.084 mgvs0.077 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.8%15.2μg

Vitamin B9

Folates and Folic Acid

15.2 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.65%0.098mg

Vitamin E

1.2%0.18mg

Tocopherols and Tocotrienols

0.098 mgvs0.18 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.72%2.07μg

Vitamin K

0.45%0.53μg

Phytomenadione or phylloquinone

2.07 μgvs0.53 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Buckwheatvs Raw Kamut

0.76%7.6mg

Calcium

0.65%6.53mg

7.6 mgvs6.53 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.6%0.16mg

Copper

16.7%0.15mg

0.16 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11%0.87mg

Iron

14%1.1mg

0.87 mgvs1.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%55.4mg

Magnesium

9.2%38.6mg

55.4 mgvs38.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19%0.44mg

Manganese

35.3%0.81mg

0.44 mgvs0.81 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11%76mg

Phosphorus

15.4%108mg

76 mgvs108 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.8%96mg

Potassium

3.5%120mg

96 mgvs120 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.35%2.4μg

Selenium

44%24μg

2.4 μgvs24 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.29%4.35mg

Sodium

0.099%1.5mg

4.35 mgvs1.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.03%0.66mg

Zinc

9.93%1.1mg

0.66 mgvs1.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.22%82.2g

Water

0.089%3.3g

82.2 gvs3.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Buckwheat vs Raw Kamut:

Cooked Buckwheat Groats have 1.4 times more Vitamin B5 and 3.9 times more Vitamin K than Uncooked Khorasan Wheat .
While Uncooked Khorasan Wheat contains 3.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.9 times more Vitamin E than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Uncooked Khorasan Wheat have similar amounts of Vitamin B6 per 100 kcal.
Both Cooked Buckwheat Groats as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Boiled Buckwheat vs Raw Kamut:

Cooked Buckwheat Groats have 1.4 times more Magnesium and 25 times more Water than Uncooked Khorasan Wheat .
While Uncooked Khorasan Wheat contains 1.3 times more Iron, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 10.1 times more Selenium and 1.6 times more Zinc than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Uncooked Khorasan Wheat have similar amounts of Copper per 100 kcal.
Both Cooked Buckwheat Groats as well as Uncooked Khorasan Wheat have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Uncooked Khorasan Wheat contains 2.4 times more Sugars than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Uncooked Khorasan Wheat have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 100 kcal.
Both Cooked Buckwheat Groats as well as Uncooked Khorasan Wheat have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled BuckwheatVS Buckwheat FlourRaw KamutVS Buckwheat FlourBoiled BuckwheatVS Cooked KamutRaw KamutVS Cooked Kamut

Compare Foods

Comparing Nutrients in 100 calories Boiled BuckwheatVS Raw Kamut

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Buckwheat or Raw Kamut?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: