Comparing Nutrients in 300 calories Boiled BuckwheatVS Raw Kamut

Weight per 300 calories

Boiled Buckwheat

326g

Raw Kamut

89g

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 300 calories - Boiled Buckwheat or Raw Kamut?

Macros Ratio

Protein Fat Carbs

Boiled Buckwheat

14%

80%

Raw Kamut

16%

79%

300 kcal ▼

Macro Nutrients

Boiled Buckwheatvs Raw Kamut

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Cereals rich in Energy

2.1%2.02g

Fat

1.95%1.9g

2.02 gvs1.9 g

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

Find Cereals rich in Fat

1.37%0.44g

Saturated Fat

0.55%0.17g

0.44 gvs0.17 g

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

Find Cereals rich in Saturated Fat

2.85%0.046g

Omega 3

2.67%0.043g

0.046 gvs0.043 g

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

Find Cereals rich in Omega 3

3.34%0.57g

Omega 6

3%0.51g

0.57 gvs0.51 g

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

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Cereals rich in Cholesterol

50%65g

Carbohydrate

48.3%63g

65 gvs63 g

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

Find Cereals rich in Carbohydrate

4.05%2.93g

Sugars

9.63%6.98g

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

2.93 gvs6.98 g

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

Find Cereals rich in Sugars

0.45%0.33g

Fructose

0.14%0.098g

≤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]

0.33 gvs0.098 g

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

Find Cereals rich in Fructose

%0.65g

Glucose

%0.55g

0.65 gvs0.55 g

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

Find Cereals rich in Glucose

%1.3g

Sucrose

%0.49g

1.3 gvs0.49 g

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

Find Cereals rich in Sucrose

23%8.8g

Fiber

26%9.9g

8.8 gvs9.9 g

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

Find Cereals rich in Fiber

19.7%11g

Protein

23%13g

11 gvs13 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Buckwheatvs Raw Kamut

0%0μg

Vitamin A

0.099%0.89μg

RAE, retinol activity equivalents

0 μgvs0.89 μg

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

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

11%0.13mg

Vitamin B1

42%0.5mg

Thiamine

0.13 mgvs0.5 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

9.8%0.13mg

Vitamin B2

12.6%0.16mg

Riboflavin

0.13 mgvs0.16 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

19%3.07mg

Vitamin B3

35.5%5.68mg

Niacin, nicotinic acid, niacinamide

3.07 mgvs5.68 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

23.4%1.17mg

Vitamin B5

17%0.84mg

Pantothenic acid

1.17 mgvs0.84 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

19.3%0.25mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.25 mgvs0.23 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

11.4%45.7μg

Vitamin B9

Folates and Folic Acid

45.7 μgvsNA μg

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

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

1.96%0.29mg

Vitamin E

3.62%0.54mg

Tocopherols and Tocotrienols

0.29 mgvs0.54 mg

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

Find Cereals rich in Vitamin E

5.16%6.2μg

Vitamin K

1.34%1.6μg

Phytomenadione or phylloquinone

6.2 μgvs1.6 μg

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

Find Cereals rich in Vitamin K

Minerals

Boiled Buckwheatvs Raw Kamut

2.3%23mg

Calcium

1.96%19.6mg

23 mgvs19.6 mg

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

Find Cereals rich in Calcium

53%0.48mg

Copper

50%0.45mg

0.48 mgvs0.45 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

32.6%2.6mg

Iron

42%3.36mg

2.6 mgvs3.36 mg

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

Find Cereals rich in Iron

39.6%166mg

Magnesium

27.6%116mg

166 mgvs116 mg

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

Find Cereals rich in Magnesium

57%1.3mg

Manganese

106%2.43mg

1.3 mgvs2.43 mg

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

Find Cereals rich in Manganese

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 .

Find Cereals rich in Molybdenum

32.6%228mg

Phosphorus

46.3%324mg

228 mgvs324 mg

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

Find Cereals rich in Phosphorus

8.44%287mg

Potassium

10.6%359mg

287 mgvs359 mg

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

Find Cereals rich in Potassium

13%7.17μg

Selenium

132%72.6μg

7.17 μgvs72.6 μg

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

Find Cereals rich in Selenium

0.87%13mg

Sodium

0.3%4.45mg

13 mgvs4.45 mg

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

Find Cereals rich in Sodium

18%2mg

Zinc

29.8%3.28mg

2 mgvs3.28 mg

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

Find Cereals rich in Zinc

6.67%247g

Water

0.27%9.85g

247 gvs9.85 g

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

Find Cereals rich in Water

Lets compare vitamin content per 300 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 300 kcal.
Both Cooked Buckwheat Groats as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A and Vitamin C in 300 kcal.

Comparing minerals per 300 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 300 kcal.
Both Cooked Buckwheat Groats as well as Uncooked Khorasan Wheat have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
Both Cooked Buckwheat Groats as well as Uncooked Khorasan Wheat have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Boiled BuckwheatVS Raw Kamut

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Buckwheat or Raw Kamut?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: