Comparing Nutrients in 300 calories Boiled Buckwheat VS Cooked Kamut

Weight per 300 calories

• Boiled Buckwheat: 326g
• Cooked Kamut: 227g

Cooked Khorasan Wheat has 1.4 times more energy per unit of mass than Cooked Buckwheat Groats, which is average in comparison to other foods. Boiled Buckwheat having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Buckwheat	14%	6%	80%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Boiled Buckwheat	Cooked Kamut	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	NA	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	48.3% 62.7g	130g per day for Men 19-50 years
Sugars	4.05% 2.93g	9.62% 6.98g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.45% 0.33g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.65g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	23% 8.8g	25.7% 9.77g	38g per day for Men 19-50 years
Protein	19.7% 11g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	5.24% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	32.7% 5.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.7μg	6.25% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.96% 0.29mg	3.64% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.16% 6.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Cooked Kamut	Recommended Dietary Allowance
Calcium	2.3% 23mg	2.05% 20.5mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	52.3% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	32.6% 2.6mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	39.6% 166mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	102% 2.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.6% 228mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	8.44% 287mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	13% 7.17μg	132% 72.5μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	6.67% 247g	4% 148g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Buckwheat vs Cooked Kamut:

• Cooked Buckwheat Groats have 1.9 times more Vitamin B2, 1.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 1.7 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.9 times more Vitamin E than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Boiled Buckwheat vs Cooked Kamut:

• Cooked Buckwheat Groats have 1.5 times more Magnesium and 1.7 times more Water than Cooked Khorasan Wheat.
• While Cooked Khorasan Wheat contains 1.5 times more Iron, 1.8 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium, 10.1 times more Selenium and 2.1 times more Zinc than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Cooked Khorasan Wheat have similar amounts of Copper per 300 kcal.
• Both Cooked Buckwheat Groats as well as Cooked Khorasan Wheat have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Khorasan Wheat contains 2.4 times more Sugars than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Cooked Khorasan Wheat have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Cooked Buckwheat Groats as well as Cooked Khorasan Wheat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.