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Spelt vs. Black gram — In-Depth Nutrition Comparison

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A recap on differences between Spelt and Black gram

  • Spelt has more Manganese, Copper, and Vitamin B3, however, Black gram is higher in Folate, and Fiber.
  • Spelt covers your daily Manganese needs 30% more than Black gram.
  • Black gram contains 2 times less Vitamin B3 than Spelt. Spelt contains 2.57mg of Vitamin B3, while Black gram contains 1.5mg.

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

Infographic

Spelt vs Black gram 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.
Contains less Sodium -28.6%
Contains more Zinc +50.6%
Contains more Copper +54.7%
Contains more Manganese +164.8%
Contains more Selenium +60%
Contains more Calcium +430%
Contains more Magnesium +28.6%
Contains more Potassium +61.5%
Equal in Iron - 1.75
Equal in Phosphorus - 156
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains less Sodium -28.6%
Contains more Zinc +50.6%
Contains more Copper +54.7%
Contains more Manganese +164.8%
Contains more Selenium +60%
Contains more Calcium +430%
Contains more Magnesium +28.6%
Contains more Potassium +61.5%
Equal in Iron - 1.75
Equal in Phosphorus - 156

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.
Spelt
3
:
Contains more Vitamin E +73.3%
Contains more Vitamin B3 +71.3%
Contains more Vitamin B6 +37.9%
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%
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%
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%
Contains more Vitamin E +73.3%
Contains more Vitamin B3 +71.3%
Contains more Vitamin B6 +37.9%
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%

Macronutrient Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Black gram
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 Spelt Black gram Opinion
Net carbs 22.54g 11.94g Spelt
Protein 5.5g 7.54g Black gram
Fats 0.85g 0.55g Spelt
Carbs 26.44g 18.34g Spelt
Calories 127kcal 105kcal Spelt
Starch 19.57g Spelt
Sugar 2.01g Spelt
Fiber 3.9g 6.4g Black gram
Calcium 10mg 53mg Black gram
Iron 1.67mg 1.75mg Black gram
Magnesium 49mg 63mg Black gram
Phosphorus 150mg 156mg Black gram
Potassium 143mg 231mg Black gram
Sodium 5mg 7mg Spelt
Zinc 1.25mg 0.83mg Spelt
Copper 0.215mg 0.139mg Spelt
Manganese 1.091mg 0.412mg Spelt
Selenium 4µg 2.5µg Spelt
Vitamin A 4IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.26mg 0.15mg Spelt
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.103mg 0.15mg Black gram
Vitamin B2 0.03mg 0.075mg Black gram
Vitamin B3 2.57mg 1.5mg Spelt
Vitamin B5 0.433mg Black gram
Vitamin B6 0.08mg 0.058mg Spelt
Folate 13µg 94µg 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
Spelt Black gram
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
10%
Spelt
17%
Black gram
Minerals Daily Need Coverage Score
45%
Spelt
35%
Black gram

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