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Spelt vs Black gram - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 30mg)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food contains less Sugars?
Black gram
Black gram contains less Sugars (difference - 6.82g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.292g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Spelt Black gram
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spelt Black gram
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
24
Spelt
16
Black gram
Mineral Summary Score
60
Spelt
98
Black gram

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
Spelt
2
:
Contains less Sodium -78.9%
Contains more Iron +70.5%
Contains more Calcium +411.1%
Contains more Potassium +153.4%
Contains more Magnesium +96.3%
Contains more Copper +92%
Equal in Zinc - 3.35
Equal in Phosphorus - 379
Contains less Sodium -78.9%
Contains more Iron +70.5%
Contains more Calcium +411.1%
Contains more Potassium +153.4%
Contains more Magnesium +96.3%
Contains more Copper +92%
Equal in Zinc - 3.35
Equal in Phosphorus - 379

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
Spelt
5
:
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +372.9%
Contains more Vitamin B5 +17.9%
Contains more Vitamin A +130%
Contains more Vitamin B2 +124.8%
Contains more Vitamin B6 +22.2%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +372.9%
Contains more Vitamin B5 +17.9%
Contains more Vitamin A +130%
Contains more Vitamin B2 +124.8%
Contains more Vitamin B6 +22.2%

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
87%
Spelt
151%
Black gram
Carbohydrates
70%
Spelt
59%
Black gram
Fats
11%
Spelt
8%
Black gram

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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 Spelt Black gram Opinion
Calories 338 341 Black gram
Protein 14.57 25.21 Black gram
Fats 2.43 1.64 Spelt
Vitamin C 0 0
Carbs 70.19 58.99 Spelt
Cholesterol 0 0
Vitamin D 0 Black gram
Iron 4.44 7.57 Black gram
Calcium 27 138 Black gram
Potassium 388 983 Black gram
Magnesium 136 267 Black gram
Sugars 6.82 Spelt
Fiber 10.7 18.3 Black gram
Copper 0.511 0.981 Black gram
Zinc 3.28 3.35 Black gram
Starch 53.92 Spelt
Phosphorus 401 379 Spelt
Sodium 8 38 Spelt
Vitamin A 10 23 Black gram
Vitamin E 0.79 Spelt
Vitamin D 0 Black gram
Vitamin B1 0.364 0.273 Spelt
Vitamin B2 0.113 0.254 Black gram
Vitamin B3 6.843 1.447 Spelt
Vitamin B5 1.068 0.906 Spelt
Vitamin B6 0.23 0.281 Black gram
Vitamin B12 0 0
Vitamin K 3.6 Spelt
Folic acid (B9) 0 0
Trans Fat 0 Spelt
Saturated Fat 0.406 0.114 Black gram
Monounsaturated Fat 0.445 0.085 Spelt
Polyunsaturated fat 1.258 1.071 Spelt
Tryptophan 0.132 0.263 Black gram
Threonine 0.443 0.875 Black gram
Isoleucine 0.552 1.287 Black gram
Leucine 1.07 2.089 Black gram
Lysine 0.409 1.674 Black gram
Methionine 0.258 0.367 Black gram
Phenylalanine 0.737 1.473 Black gram
Valine 0.681 1.416 Black gram
Histidine 0.36 0.706 Black gram
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.