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  6. Black gram vs. Spelt

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 for 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.
  • Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of spelt is 63.

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

Infographic

Black gram vs Spelt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Spelt
Spelt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +96.3%
Contains more CalciumCalcium +411.1%
Contains more PotassiumPotassium +153.4%
Contains more IronIron +70.5%
Contains more CopperCopper +92%
Contains less SodiumSodium -78.9%
Contains more ManganeseManganese +95.4%
Contains more SeleniumSelenium +42.7%
~equal in Zinc ~3.28mg
~equal in Phosphorus ~401mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Spelt
Spelt
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +124.8%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more FolateFolate +380%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +372.9%
Contains more Vitamin B5Vitamin B5 +17.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Spelt DV% diff.
Manganese 1.527mg 2.983mg 63%
Copper 0.981mg 0.511mg 52%
Folate 216µg 45µg 43%
Iron 7.57mg 4.44mg 39%
Vitamin B3 1.447mg 6.843mg 34%
Magnesium 267mg 136mg 31%
Fiber 18.3g 10.7g 30%
Starch 53.92g 22%
Protein 25.21g 14.57g 21%
Potassium 983mg 388mg 18%
Vitamin B2 0.254mg 0.113mg 11%
Calcium 138mg 27mg 11%
Vitamin B1 0.273mg 0.364mg 8%
Selenium 8.2µg 11.7µg 6%
Vitamin E 0.79mg 5%
Carbs 58.99g 70.19g 4%
Vitamin B6 0.281mg 0.23mg 4%
Phosphorus 379mg 401mg 3%
Vitamin B5 0.906mg 1.068mg 3%
Vitamin K 3.6µg 3%
Zinc 3.35mg 3.28mg 1%
Sodium 38mg 8mg 1%
Saturated fat 0.114g 0.406g 1%
Monounsaturated fat 0.085g 0.445g 1%
Polyunsaturated fat 1.071g 1.258g 1%
Fats 1.64g 2.43g 1%
Calories 341kcal 338kcal 0%
Net carbs 40.69g 59.49g N/A
Sugar 6.82g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.263mg 0.132mg 0%
Threonine 0.875mg 0.443mg 0%
Isoleucine 1.287mg 0.552mg 0%
Leucine 2.089mg 1.07mg 0%
Lysine 1.674mg 0.409mg 0%
Methionine 0.367mg 0.258mg 0%
Phenylalanine 1.473mg 0.737mg 0%
Valine 1.416mg 0.681mg 0%
Histidine 0.706mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Spelt
Spelt
3
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +73%
Contains more OtherOther +87.7%
Contains more FatsFats +48.2%
Contains more CarbsCarbs +19%
~equal in Water ~11.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -71.9%
Contains more Mono. FatMonounsaturated fat +423.5%
Contains more Poly. FatPolyunsaturated fat +17.5%

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. 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.