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Lentil vs Spelt - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.1)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Sugars?
Lentil
Lentil contains less Sugars (difference - 5.02g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.353g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Spelt
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Lentil Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Lentil
24
Spelt
Mineral Summary Score
30
Lentil
60
Spelt

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
1
:
7
Spelt
Contains less Sodium -75%
Contains more Iron +33.3%
Contains more Calcium +42.1%
Contains more Magnesium +277.8%
Contains more Copper +103.6%
Contains more Zinc +158.3%
Contains more Phosphorus +122.8%
Equal in Potassium - 388
Contains less Sodium -75%
Contains more Iron +33.3%
Contains more Calcium +42.1%
Contains more Magnesium +277.8%
Contains more Copper +103.6%
Contains more Zinc +158.3%
Contains more Phosphorus +122.8%
Equal in Potassium - 388

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
2
:
8
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin A +25%
Contains more Vitamin E +618.2%
Contains more Vitamin B1 +115.4%
Contains more Vitamin B2 +54.8%
Contains more Vitamin B3 +545.6%
Contains more Vitamin B5 +67.4%
Contains more Vitamin B6 +29.2%
Contains more Vitamin K +111.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +25%
Contains more Vitamin E +618.2%
Contains more Vitamin B1 +115.4%
Contains more Vitamin B2 +54.8%
Contains more Vitamin B3 +545.6%
Contains more Vitamin B5 +67.4%
Contains more Vitamin B6 +29.2%
Contains more Vitamin K +111.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
54%
Lentil
87%
Spelt
Carbohydrates
20%
Lentil
70%
Spelt
Fats
2%
Lentil
11%
Spelt

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Lentil Spelt Opinion
Calories 116 338 Spelt
Protein 9.02 14.57 Spelt
Fats 0.38 2.43 Spelt
Vitamin C 1.5 0 Lentil
Carbs 20.13 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Lentil
Iron 3.33 4.44 Spelt
Calcium 19 27 Spelt
Potassium 369 388 Spelt
Magnesium 36 136 Spelt
Sugars 1.8 6.82 Spelt
Fiber 7.9 10.7 Spelt
Copper 0.251 0.511 Spelt
Zinc 1.27 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 180 401 Spelt
Sodium 2 8 Lentil
Vitamin A 8 10 Spelt
Vitamin E 0.11 0.79 Spelt
Vitamin D 0 Lentil
Vitamin B1 0.169 0.364 Spelt
Vitamin B2 0.073 0.113 Spelt
Vitamin B3 1.06 6.843 Spelt
Vitamin B5 0.638 1.068 Spelt
Vitamin B6 0.178 0.23 Spelt
Vitamin B12 0 0
Vitamin K 1.7 3.6 Spelt
Folic acid (B9) 0 0
Trans Fat 0 Spelt
Saturated Fat 0.053 0.406 Lentil
Monounsaturated Fat 0.064 0.445 Spelt
Polyunsaturated fat 0.175 1.258 Spelt
Tryptophan 0.081 0.132 Spelt
Threonine 0.323 0.443 Spelt
Isoleucine 0.39 0.552 Spelt
Leucine 0.654 1.07 Spelt
Lysine 0.63 0.409 Lentil
Methionine 0.077 0.258 Spelt
Phenylalanine 0.445 0.737 Spelt
Valine 0.448 0.681 Spelt
Histidine 0.254 0.36 Spelt
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.