Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Black gram vs Spelt - In-Depth Nutrition Comparison

Compare

The main differences between Black gram and Spelt

  • Black gram contains less Manganese, Copper, Phosphorus, Iron, Vitamin B3, Zinc, Vitamin B1, Magnesium, Fiber, and Selenium than Spelt.
  • Daily need coverage for Manganese from Spelt is 112% higher.

Food types used in this article are Mungo beans, mature seeds, cooked, boiled, without salt 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black gram
Black gram
2
:
6
Spelt
Spelt
Contains more Calcium +96.3%
Contains less Sodium -12.5%
Contains more Iron +153.7%
Contains more Magnesium +115.9%
Contains more Phosphorus +157.1%
Contains more Potassium +68%
Contains more Zinc +295.2%
Contains more Copper +267.6%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains more Calcium +96.3%
Contains less Sodium -12.5%
Contains more Iron +153.7%
Contains more Magnesium +115.9%
Contains more Phosphorus +157.1%
Contains more Potassium +68%
Contains more Zinc +295.2%
Contains more Copper +267.6%

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
Black gram
Black gram
4
:
7
Spelt
Spelt
Contains more Vitamin A +210%
Contains more Vitamin C +∞%
Contains more Folate +108.9%
Contains more Vitamin E +426.7%
Contains more Vitamin B1 +142.7%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B3 +356.2%
Contains more Vitamin B5 +146.7%
Contains more Vitamin B6 +296.6%
Contains more Vitamin K +33.3%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin A +210%
Contains more Vitamin C +∞%
Contains more Folate +108.9%
Contains more Vitamin E +426.7%
Contains more Vitamin B1 +142.7%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B3 +356.2%
Contains more Vitamin B5 +146.7%
Contains more Vitamin B6 +296.6%
Contains more Vitamin K +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
1
:
4
Spelt
Spelt
Contains more Water +558%
Contains more Protein +93.2%
Contains more Fats +341.8%
Contains more Carbs +282.7%
Contains more Other +68.9%
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Spelt
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 Water +558%
Contains more Protein +93.2%
Contains more Fats +341.8%
Contains more Carbs +282.7%
Contains more Other +68.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Spelt
Spelt
Contains less Saturated Fat -90.6%
Contains more Monounsaturated Fat +1434.5%
Contains more Polyunsaturated fat +250.4%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -90.6%
Contains more Monounsaturated Fat +1434.5%
Contains more Polyunsaturated fat +250.4%

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
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Spelt Opinion
Net carbs 11.94g 59.49g Spelt
Protein 7.54g 14.57g Spelt
Fats 0.55g 2.43g Spelt
Carbs 18.34g 70.19g Spelt
Calories 105kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 2.01g 6.82g Black gram
Fiber 6.4g 10.7g Spelt
Calcium 53mg 27mg Black gram
Iron 1.75mg 4.44mg Spelt
Magnesium 63mg 136mg Spelt
Phosphorus 156mg 401mg Spelt
Potassium 231mg 388mg Spelt
Sodium 7mg 8mg Black gram
Zinc 0.83mg 3.28mg Spelt
Copper 0.139mg 0.511mg Spelt
Vitamin A 31IU 10IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg 0.79mg Spelt
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.364mg Spelt
Vitamin B2 0.075mg 0.113mg Spelt
Vitamin B3 1.5mg 6.843mg Spelt
Vitamin B5 0.433mg 1.068mg Spelt
Vitamin B6 0.058mg 0.23mg Spelt
Folate 94µg 45µg Black gram
Vitamin K 2.7µg 3.6µg Spelt
Tryptophan 0.078mg 0.132mg Spelt
Threonine 0.262mg 0.443mg Spelt
Isoleucine 0.385mg 0.552mg Spelt
Leucine 0.625mg 1.07mg Spelt
Lysine 0.5mg 0.409mg Black gram
Methionine 0.11mg 0.258mg Spelt
Phenylalanine 0.44mg 0.737mg Spelt
Valine 0.423mg 0.681mg Spelt
Histidine 0.211mg 0.36mg Spelt
Saturated Fat 0.038g 0.406g Black gram
Monounsaturated Fat 0.029g 0.445g Spelt
Polyunsaturated fat 0.359g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
17%
Black gram
35%
Spelt
Minerals Daily Need Coverage Score
35%
Black gram
92%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
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 - 4.81g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.368g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 20)
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.

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/172427/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.