Black gram vs. Spelt — In-Depth Nutrition Comparison
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The main differences between Black gram and Spelt
- Spelt contains less Copper, Iron, Fiber, Magnesium, Folate, Phosphorus, Potassium, Zinc, Manganese, and Vitamin B2 than Black gram.
- Daily need coverage for Copper from Black gram is 85% higher.
- Spelt has 17 times less Folate than Black gram. Black gram has 216µg of Folate, while Spelt has 13µg.
Food types used in this article are Mungo beans, mature seeds, raw and Spelt, cooked.
Infographic
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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
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Calcium
+1280%
Contains
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Iron
+353.3%
Contains
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Magnesium
+444.9%
Contains
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Phosphorus
+152.7%
Contains
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Potassium
+587.4%
Contains
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Zinc
+168%
Contains
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Copper
+356.3%
Contains
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Manganese
+40%
Contains
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Selenium
+105%
Contains
less
Sodium
-86.8%
Contains
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Calcium
+1280%
Contains
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Iron
+353.3%
Contains
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Magnesium
+444.9%
Contains
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Phosphorus
+152.7%
Contains
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Potassium
+587.4%
Contains
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Zinc
+168%
Contains
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Copper
+356.3%
Contains
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Manganese
+40%
Contains
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Selenium
+105%
Contains
less
Sodium
-86.8%
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.
:
2
Contains
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Vitamin A
+475%
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Vitamin B1
+165%
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Vitamin B2
+746.7%
Contains
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Vitamin B6
+251.3%
Contains
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Folate
+1561.5%
Contains
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Vitamin B3
+77.6%
Contains
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Vitamin A
+475%
Contains
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Vitamin B1
+165%
Contains
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Vitamin B2
+746.7%
Contains
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Vitamin B6
+251.3%
Contains
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Folate
+1561.5%
Contains
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Vitamin B3
+77.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+358.4%
Contains
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Fats
+92.9%
Contains
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Carbs
+123.1%
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Other
+416.9%
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Water
+516.3%
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Contains
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Protein
+358.4%
Contains
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Fats
+92.9%
Contains
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Carbs
+123.1%
Contains
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Other
+416.9%
Contains
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Water
+516.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in price | |||
Lower in Glycemic Index | |||
Rich in minerals | |||
Rich in vitamins | |||
Lower in Sugar | Equal | ||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 40.69g | 22.54g | |
Protein | 25.21g | 5.5g | |
Fats | 1.64g | 0.85g | |
Carbs | 58.99g | 26.44g | |
Calories | 341kcal | 127kcal | |
Starch | 19.57g | ||
Fiber | 18.3g | 3.9g | |
Calcium | 138mg | 10mg | |
Iron | 7.57mg | 1.67mg | |
Magnesium | 267mg | 49mg | |
Phosphorus | 379mg | 150mg | |
Potassium | 983mg | 143mg | |
Sodium | 38mg | 5mg | |
Zinc | 3.35mg | 1.25mg | |
Copper | 0.981mg | 0.215mg | |
Manganese | 1.527mg | 1.091mg | |
Selenium | 8.2µg | 4µg | |
Vitamin A | 23IU | 4IU | |
Vitamin A RAE | 1µg | 0µg | |
Vitamin E | 0.26mg | ||
Vitamin B1 | 0.273mg | 0.103mg | |
Vitamin B2 | 0.254mg | 0.03mg | |
Vitamin B3 | 1.447mg | 2.57mg | |
Vitamin B5 | 0.906mg | ||
Vitamin B6 | 0.281mg | 0.08mg | |
Folate | 216µg | 13µg | |
Tryptophan | 0.263mg | ||
Threonine | 0.875mg | ||
Isoleucine | 1.287mg | ||
Leucine | 2.089mg | ||
Lysine | 1.674mg | ||
Methionine | 0.367mg | ||
Phenylalanine | 1.473mg | ||
Valine | 1.416mg | ||
Histidine | 0.706mg | ||
Saturated Fat | 0.114g | ||
Monounsaturated Fat | 0.085g | ||
Polyunsaturated fat | 1.071g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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
36%
10%
Minerals Daily Need Coverage Score
143%
45%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.114g)
Which food is cheaper?
Spelt is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Black gram is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)