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Black gram vs Spelt - In-Depth Nutrition Comparison

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Summary of differences between Black gram and Spelt

  • Black gram has more Copper, Folate, Iron, Magnesium, Fiber, Potassium, Calcium, and Vitamin B2, while Spelt has more Manganese, and Vitamin B3.
  • Spelt covers your daily need of Manganese 63% more than Black gram.
  • Black gram contains 5 times more Calcium than Spelt. While Black gram contains 138mg of Calcium, Spelt contains only 27mg.

These are the specific foods used in this comparison Mungo beans, mature seeds, raw and Spelt, uncooked.

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Black gram vs Spelt 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +70.5%
Contains more Calcium +411.1%
Contains more Potassium +153.4%
Contains more Magnesium +96.3%
Contains more Copper +92%
Contains less Sodium -78.9%
Equal in Zinc - 3.28
Equal in Phosphorus - 401
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Contains more Iron +70.5%
Contains more Calcium +411.1%
Contains more Potassium +153.4%
Contains more Magnesium +96.3%
Contains more Copper +92%
Contains less Sodium -78.9%
Equal in Zinc - 3.28
Equal in Phosphorus - 401

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
:
5
Spelt
Contains more Vitamin A +130%
Contains more Vitamin B2 +124.8%
Contains more Vitamin B6 +22.2%
Contains more Folate +380%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +372.9%
Contains more Vitamin B5 +17.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin A +130%
Contains more Vitamin B2 +124.8%
Contains more Vitamin B6 +22.2%
Contains more Folate +380%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +372.9%
Contains more Vitamin B5 +17.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Black gram
35
Spelt
Mineral Summary Score
149
Black gram
92
Spelt

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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Spelt
Lower in Sodium ok
Lower in price ok
Lower in Sugar 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 for your diet?

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

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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 is lower in Sugar?
Black gram
Black gram is lower in Sugar (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 - 20)
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 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.

All nutrients comparison - raw data values

Nutrient Black gram Spelt Opinion
Calories 341 338 Black gram
Protein 25.21 14.57 Black gram
Fats 1.64 2.43 Spelt
Vitamin C 0 0
Carbs 58.99 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Black gram
Iron 7.57 4.44 Black gram
Calcium 138 27 Black gram
Potassium 983 388 Black gram
Magnesium 267 136 Black gram
Sugar 6.82 Black gram
Fiber 18.3 10.7 Black gram
Copper 0.981 0.511 Black gram
Zinc 3.35 3.28 Black gram
Starch 53.92 Spelt
Phosphorus 379 401 Spelt
Sodium 38 8 Spelt
Vitamin A 23 10 Black gram
Vitamin E 0.79 Spelt
Vitamin D 0 Black gram
Vitamin B1 0.273 0.364 Spelt
Vitamin B2 0.254 0.113 Black gram
Vitamin B3 1.447 6.843 Spelt
Vitamin B5 0.906 1.068 Spelt
Vitamin B6 0.281 0.23 Black gram
Vitamin B12 0 0
Vitamin K 3.6 Spelt
Folate 216 45 Black gram
Trans Fat 0 Spelt
Saturated Fat 0.114 0.406 Black gram
Monounsaturated Fat 0.085 0.445 Spelt
Polyunsaturated fat 1.071 1.258 Spelt
Tryptophan 0.263 0.132 Black gram
Threonine 0.875 0.443 Black gram
Isoleucine 1.287 0.552 Black gram
Leucine 2.089 1.07 Black gram
Lysine 1.674 0.409 Black gram
Methionine 0.367 0.258 Black gram
Phenylalanine 1.473 0.737 Black gram
Valine 1.416 0.681 Black gram
Histidine 0.706 0.36 Black gram
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.