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  6. Black gram vs. Spelt

Black gram vs. Spelt — In-Depth Nutrition Comparison

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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 for spelt is 112% higher.
  • Spelt has a higher glycemic index than black gram.

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" 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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Spelt
Spelt
8
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 CalciumCalcium +96.3%
Contains less SodiumSodium -12.5%
Contains more MagnesiumMagnesium +115.9%
Contains more PotassiumPotassium +68%
Contains more IronIron +153.7%
Contains more CopperCopper +267.6%
Contains more ZincZinc +295.2%
Contains more PhosphorusPhosphorus +157.1%
Contains more ManganeseManganese +624%
Contains more SeleniumSelenium +368%

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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Spelt
Spelt
7
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +108.9%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +426.7%
Contains more Vitamin B1Vitamin B1 +142.7%
Contains more Vitamin B2Vitamin B2 +50.7%
Contains more Vitamin B3Vitamin B3 +356.2%
Contains more Vitamin B5Vitamin B5 +146.7%
Contains more Vitamin B6Vitamin B6 +296.6%
Contains more Vitamin KVitamin K +33.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Spelt DV% diff.
Manganese 0.412mg 2.983mg 112%
Copper 0.139mg 0.511mg 41%
Phosphorus 156mg 401mg 35%
Iron 1.75mg 4.44mg 34%
Vitamin B3 1.5mg 6.843mg 33%
Zinc 0.83mg 3.28mg 22%
Starch 53.92g 22%
Vitamin B1 0.15mg 0.364mg 18%
Carbs 18.34g 70.19g 17%
Magnesium 63mg 136mg 17%
Selenium 2.5µg 11.7µg 17%
Fiber 6.4g 10.7g 17%
Protein 7.54g 14.57g 14%
Vitamin B6 0.058mg 0.23mg 13%
Vitamin B5 0.433mg 1.068mg 13%
Folate 94µg 45µg 12%
Calories 105kcal 338kcal 12%
Polyunsaturated fat 0.359g 1.258g 6%
Potassium 231mg 388mg 5%
Choline 29.6mg 5%
Vitamin E 0.15mg 0.79mg 4%
Vitamin B2 0.075mg 0.113mg 3%
Calcium 53mg 27mg 3%
Fats 0.55g 2.43g 3%
Saturated fat 0.038g 0.406g 2%
Monounsaturated fat 0.029g 0.445g 1%
Vitamin C 1mg 0mg 1%
Vitamin K 2.7µg 3.6µg 1%
Net carbs 11.94g 59.49g N/A
Sugar 2.01g 6.82g N/A
Sodium 7mg 8mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.078mg 0.132mg 0%
Threonine 0.262mg 0.443mg 0%
Isoleucine 0.385mg 0.552mg 0%
Leucine 0.625mg 1.07mg 0%
Lysine 0.5mg 0.409mg 0%
Methionine 0.11mg 0.258mg 0%
Phenylalanine 0.44mg 0.737mg 0%
Valine 0.423mg 0.681mg 0%
Histidine 0.211mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 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 -90.6%
Contains more Mono. FatMonounsaturated fat +1434.5%
Contains more Poly. FatPolyunsaturated fat +250.4%

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/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.