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  6. Lentil vs. Spelt

Lentil vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between lentil and spelt

  • Lentil is richer in folate, while spelt is higher in manganese, vitamin B3, phosphorus, copper, magnesium, zinc, vitamin B1, selenium, and iron.
  • Spelt covers your daily manganese needs 108% more than lentil.
  • Lentil has 4 times more folate than spelt. Lentil has 181µg of folate, while spelt has 45µg.
  • Spelt has a higher glycemic index (63) than lentil (29).

Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Spelt, uncooked.

Infographic

Lentil 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.
Lentil
Lentil
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 less SodiumSodium -75%
Contains more MagnesiumMagnesium +277.8%
Contains more CalciumCalcium +42.1%
Contains more IronIron +33.3%
Contains more CopperCopper +103.6%
Contains more ZincZinc +158.3%
Contains more PhosphorusPhosphorus +122.8%
Contains more ManganeseManganese +503.8%
Contains more SeleniumSelenium +317.9%
~equal in Potassium ~388mg

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.
Lentil
Lentil
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Spelt
Spelt
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +302.2%
Contains more Vitamin EVitamin E +618.2%
Contains more Vitamin B1Vitamin B1 +115.4%
Contains more Vitamin B2Vitamin B2 +54.8%
Contains more Vitamin B3Vitamin B3 +545.6%
Contains more Vitamin B5Vitamin B5 +67.4%
Contains more Vitamin B6Vitamin B6 +29.2%
Contains more Vitamin KVitamin K +111.8%
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Spelt DV% diff.
Manganese 0.494mg 2.983mg 108%
Vitamin B3 1.06mg 6.843mg 36%
Folate 181µg 45µg 34%
Phosphorus 180mg 401mg 32%
Copper 0.251mg 0.511mg 29%
Magnesium 36mg 136mg 24%
Starch 53.92g 22%
Zinc 1.27mg 3.28mg 18%
Carbs 20.13g 70.19g 17%
Selenium 2.8µg 11.7µg 16%
Vitamin B1 0.169mg 0.364mg 16%
Iron 3.33mg 4.44mg 14%
Calories 116kcal 338kcal 11%
Protein 9.02g 14.57g 11%
Fiber 7.9g 10.7g 11%
Vitamin B5 0.638mg 1.068mg 9%
Polyunsaturated fat 0.175g 1.258g 7%
Choline 32.7mg 6%
Vitamin E 0.11mg 0.79mg 5%
Vitamin B6 0.178mg 0.23mg 4%
Fats 0.38g 2.43g 3%
Vitamin B2 0.073mg 0.113mg 3%
Vitamin C 1.5mg 0mg 2%
Vitamin K 1.7µg 3.6µg 2%
Saturated fat 0.053g 0.406g 2%
Calcium 19mg 27mg 1%
Potassium 369mg 388mg 1%
Monounsaturated fat 0.064g 0.445g 1%
Protein per 100 calories 7.8g 4.3g N/A
Calories per 10 g protein 129kcal 232kcal N/A
Weight per 100 calories 86g 30g N/A
Unsaturated / Saturated Fat ratio 4.5 4.2 N/A
Net carbs 12.23g 59.49g N/A
Sugar 1.8g 6.82g N/A
Sodium 2mg 8mg 0%
Tryptophan 0.081mg 0.132mg 0%
Threonine 0.323mg 0.443mg 0%
Isoleucine 0.39mg 0.552mg 0%
Leucine 0.654mg 1.07mg 0%
Lysine 0.63mg 0.409mg 0%
Methionine 0.077mg 0.258mg 0%
Phenylalanine 0.445mg 0.737mg 0%
Valine 0.448mg 0.681mg 0%
Histidine 0.254mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +531.9%
Contains more ProteinProtein +61.5%
Contains more FatsFats +539.5%
Contains more CarbsCarbs +248.7%
Contains more OtherOther +115.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 -86.9%
Contains more Mono. FatMonounsaturated fat +595.3%
Contains more Poly. FatPolyunsaturated fat +618.9%

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.