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Black pepper vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between black pepper and spelt

  • Black pepper is richer in manganese, vitamin K, copper, iron, fiber, calcium, and potassium, while spelt is higher in vitamin B3, phosphorus, and vitamin B1.
  • Black pepper covers your daily manganese needs 425% more than spelt.
  • Black pepper has 45 times more vitamin K than spelt. Black pepper has 163.7µg of vitamin K, while spelt has 3.6µg.
  • Spelt has a higher glycemic index (63) than black pepper (32).

Specific food types used in this comparison are Spices, pepper, black and Spelt, uncooked.

Infographic

Black pepper 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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Spelt
4
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 +25.7%
Contains more CalciumCalcium +1540.7%
Contains more PotassiumPotassium +242.5%
Contains more IronIron +118.7%
Contains more CopperCopper +160.3%
Contains more ManganeseManganese +327.5%
Contains more ZincZinc +175.6%
Contains more PhosphorusPhosphorus +153.8%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +138.8%

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% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Spelt
3
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 EVitamin E +31.6%
Contains more Vitamin B2Vitamin B2 +59.3%
Contains more Vitamin B5Vitamin B5 +31%
Contains more Vitamin B6Vitamin B6 +26.5%
Contains more Vitamin KVitamin K +4447.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +237%
Contains more Vitamin B3Vitamin B3 +498.7%
Contains more FolateFolate +164.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Spelt
2
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 FatsFats +34.2%
Contains more WaterWater +13.1%
Contains more OtherOther +455.3%
Contains more ProteinProtein +40.2%
~equal in Carbs ~70.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
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 more Mono. FatMonounsaturated fat +66.1%
Contains less Sat. FatSaturated fat -70.8%
Contains more Poly. FatPolyunsaturated fat +26.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
3% 38% 36% 23%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 0.24 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Spelt
5
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2850%
Contains more GlucoseGlucose +250%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0.24g
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black pepper Spelt
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black pepper Spelt DV% diff.
Manganese 12.753mg 2.983mg 425%
Vitamin K 163.7µg 3.6µg 133%
Copper 1.33mg 0.511mg 91%
Iron 9.71mg 4.44mg 66%
Fiber 25.3g 10.7g 58%
Calcium 443mg 27mg 42%
Vitamin B3 1.143mg 6.843mg 36%
Phosphorus 158mg 401mg 35%
Potassium 1329mg 388mg 28%
Starch 53.92g 22%
Vitamin B1 0.108mg 0.364mg 21%
Zinc 1.19mg 3.28mg 19%
Selenium 4.9µg 11.7µg 12%
Magnesium 171mg 136mg 8%
Protein 10.39g 14.57g 8%
Vitamin B5 1.399mg 1.068mg 7%
Folate 17µg 45µg 7%
Vitamin B6 0.291mg 0.23mg 5%
Vitamin B2 0.18mg 0.113mg 5%
Saturated fat 1.392g 0.406g 4%
Calories 251kcal 338kcal 4%
Vitamin A 27µg 0µg 3%
Vitamin E 1.04mg 0.79mg 2%
Carbs 63.95g 70.19g 2%
Choline 11.3mg 2%
Polyunsaturated fat 0.998g 1.258g 2%
Sodium 20mg 8mg 1%
Fats 3.26g 2.43g 1%
Monounsaturated fat 0.739g 0.445g 1%
Net carbs 38.65g 59.49g N/A
Sugar 0.64g 6.82g N/A
Tryptophan 0.058mg 0.132mg 0%
Threonine 0.244mg 0.443mg 0%
Isoleucine 0.366mg 0.552mg 0%
Leucine 1.014mg 1.07mg 0%
Lysine 0.244mg 0.409mg 0%
Methionine 0.096mg 0.258mg 0%
Phenylalanine 0.446mg 0.737mg 0%
Valine 0.547mg 0.681mg 0%
Histidine 0.159mg 0.36mg 0%
Fructose 0.23g 0.24g 0%
Omega-3 - ALA 0.152g 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
54%
Black pepper
32%
Spelt
Minerals Daily Need Coverage Score
297%
Black pepper
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 0.986g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.5)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 6.18g)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.