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  6. Black gram vs. Spelt

Black gram vs. Spelt — In-Depth Nutrition Comparison

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A recap on differences between Black gram and Spelt

  • Black gram has more Folate, and Fiber, however, Spelt is higher in Manganese, Copper, and Vitamin B3.
  • Spelt covers your daily Manganese needs 30% more than Black gram.
  • Spelt contains 7 times less Folate than Black gram. Black gram contains 94µg of Folate, while Spelt contains 13µg.

Food varieties used in this article are Mungo beans, mature seeds, cooked, boiled, without salt and Spelt, cooked.

Infographic

Black gram vs Spelt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Black gram
Black gram
5
:
5
Spelt
Spelt
Contains more Calcium +430%
Contains more Magnesium +28.6%
Contains more Potassium +61.5%
Contains less Sodium -28.6%
Contains more Zinc +50.6%
Contains more Copper +54.7%
Contains more Manganese +164.8%
Contains more Selenium +60%
Equal in Iron - 1.67
Equal in Phosphorus - 150
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +430%
Contains more Magnesium +28.6%
Contains more Potassium +61.5%
Contains less Sodium -28.6%
Contains more Zinc +50.6%
Contains more Copper +54.7%
Contains more Manganese +164.8%
Contains more Selenium +60%
Equal in Iron - 1.67
Equal in Phosphorus - 150

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Black gram
Black gram
8
:
3
Spelt
Spelt
Contains more Vitamin A +675%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +45.6%
Contains more Vitamin B2 +150%
Contains more Folate +623.1%
Contains more Vitamin E +73.3%
Contains more Vitamin B3 +71.3%
Contains more Vitamin B6 +37.9%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +675%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +45.6%
Contains more Vitamin B2 +150%
Contains more Folate +623.1%
Contains more Vitamin E +73.3%
Contains more Vitamin B3 +71.3%
Contains more Vitamin B6 +37.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Spelt
Spelt
Contains more Protein +37.1%
Contains more Other +63.1%
Contains more Fats +54.5%
Contains more Carbs +44.2%
Equal in Water - 66.56
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +37.1%
Contains more Other +63.1%
Contains more Fats +54.5%
Contains more Carbs +44.2%
Equal in Water - 66.56

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Spelt
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Black gram Spelt Opinion
Net carbs 11.94g 22.54g Spelt
Protein 7.54g 5.5g Black gram
Fats 0.55g 0.85g Spelt
Carbs 18.34g 26.44g Spelt
Calories 105kcal 127kcal Spelt
Starch 19.57g Spelt
Sugar 2.01g Spelt
Fiber 6.4g 3.9g Black gram
Calcium 53mg 10mg Black gram
Iron 1.75mg 1.67mg Black gram
Magnesium 63mg 49mg Black gram
Phosphorus 156mg 150mg Black gram
Potassium 231mg 143mg Black gram
Sodium 7mg 5mg Spelt
Zinc 0.83mg 1.25mg Spelt
Copper 0.139mg 0.215mg Spelt
Manganese 0.412mg 1.091mg Spelt
Selenium 2.5µg 4µg Spelt
Vitamin A 31IU 4IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg 0.26mg Spelt
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.103mg Black gram
Vitamin B2 0.075mg 0.03mg Black gram
Vitamin B3 1.5mg 2.57mg Spelt
Vitamin B5 0.433mg Black gram
Vitamin B6 0.058mg 0.08mg Spelt
Folate 94µg 13µg Black gram
Vitamin K 2.7µg Black gram
Tryptophan 0.078mg Black gram
Threonine 0.262mg Black gram
Isoleucine 0.385mg Black gram
Leucine 0.625mg Black gram
Lysine 0.5mg Black gram
Methionine 0.11mg Black gram
Phenylalanine 0.44mg Black gram
Valine 0.423mg Black gram
Histidine 0.211mg Black gram
Saturated Fat 0.038g Spelt
Monounsaturated Fat 0.029g Black gram
Polyunsaturated fat 0.359g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Black gram
10%
Spelt
Minerals Daily Need Coverage Score
35%
Black gram
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.