Lentil vs. Spelt — In-Depth Nutrition Comparison
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Differences between Lentil and Spelt
- Lentil is higher in Folate, Iron, Fiber, Vitamin B6, Potassium, and Vitamin B1, however, Spelt is richer in Manganese, and Vitamin B3.
- Lentil's daily need coverage for Folate is 42% higher.
- Lentil has 3 times more Potassium than Spelt. While Lentil has 369mg of Potassium, Spelt has only 143mg.
The food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Spelt, cooked.
Infographic
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+90%
Contains
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Iron
+99.4%
Contains
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Phosphorus
+20%
Contains
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Potassium
+158%
Contains
less
Sodium
-60%
Contains
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Copper
+16.7%
Contains
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Magnesium
+36.1%
Contains
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Manganese
+120.9%
Contains
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Selenium
+42.9%
Equal in Zinc - 1.25
Contains
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Calcium
+90%
Contains
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Iron
+99.4%
Contains
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Phosphorus
+20%
Contains
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Potassium
+158%
Contains
less
Sodium
-60%
Contains
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Copper
+16.7%
Contains
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Magnesium
+36.1%
Contains
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Manganese
+120.9%
Contains
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Selenium
+42.9%
Equal in Zinc - 1.25
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.
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Contains
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Vitamin A
+100%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+64.1%
Contains
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Vitamin B2
+143.3%
Contains
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Vitamin B6
+122.5%
Contains
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Folate
+1292.3%
Contains
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Vitamin E
+136.4%
Contains
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Vitamin B3
+142.5%
Contains
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Vitamin A
+100%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+64.1%
Contains
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Vitamin B2
+143.3%
Contains
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Vitamin B6
+122.5%
Contains
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Folate
+1292.3%
Contains
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Vitamin E
+136.4%
Contains
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Vitamin B3
+142.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+64%
Contains
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Other
+27.7%
Contains
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Fats
+123.7%
Contains
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Carbs
+31.3%
Equal in Water - 66.56
Contains
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Protein
+64%
Contains
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Other
+27.7%
Contains
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Fats
+123.7%
Contains
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Carbs
+31.3%
Equal in Water - 66.56
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 12.23g | 22.54g |
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| Protein | 9.02g | 5.5g |
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| Fats | 0.38g | 0.85g |
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| Carbs | 20.13g | 26.44g |
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| Calories | 116kcal | 127kcal |
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| Starch | 19.57g |
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| Sugar | 1.8g |
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| Fiber | 7.9g | 3.9g |
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| Calcium | 19mg | 10mg |
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| Iron | 3.33mg | 1.67mg |
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| Magnesium | 36mg | 49mg |
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| Phosphorus | 180mg | 150mg |
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| Potassium | 369mg | 143mg |
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| Sodium | 2mg | 5mg |
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| Zinc | 1.27mg | 1.25mg |
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| Copper | 0.251mg | 0.215mg |
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| Manganese | 0.494mg | 1.091mg |
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| Selenium | 2.8µg | 4µg |
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| Vitamin A | 8IU | 4IU |
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| Vitamin E | 0.11mg | 0.26mg |
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| Vitamin C | 1.5mg | 0mg |
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| Vitamin B1 | 0.169mg | 0.103mg |
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| Vitamin B2 | 0.073mg | 0.03mg |
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| Vitamin B3 | 1.06mg | 2.57mg |
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| Vitamin B5 | 0.638mg |
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| Vitamin B6 | 0.178mg | 0.08mg |
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| Folate | 181µg | 13µg |
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| Vitamin K | 1.7µg |
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| Tryptophan | 0.081mg |
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| Threonine | 0.323mg |
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| Isoleucine | 0.39mg |
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| Leucine | 0.654mg |
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| Lysine | 0.63mg |
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| Methionine | 0.077mg |
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| Phenylalanine | 0.445mg |
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| Valine | 0.448mg |
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| Histidine | 0.254mg |
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| Saturated Fat | 0.053g |
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| Monounsaturated Fat | 0.064g |
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| Polyunsaturated fat | 0.175g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
26%
10%
Minerals Daily Need Coverage Score
46%
45%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 1.8g)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.053g)
Which food is cheaper?
Spelt is cheaper (difference - $1.1)
Which food contains less Sodium?
Lentil contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.