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Black gram vs Spelt - In-Depth Nutrition Comparison

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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
:
2
Spelt
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
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 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%

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
16
Black gram
24
Spelt
Mineral Summary Score
98
Black gram
60
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 the food
Protein
151%
Black gram
87%
Spelt
Carbohydrates
59%
Black gram
70%
Spelt
Fats
8%
Black gram
11%
Spelt

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.
Black gram Spelt
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
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 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.

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 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
Sugars 6.82 Spelt
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
Folic acid (B9) 0 0
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
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.