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.
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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 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% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more FolateFolate | +302.2% |
| Contains more CholineCholine | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Fiber | 7.9g | 10.7g | 11% |
| Protein | 9.02g | 14.57g | 11% |
| Calories | 116kcal | 338kcal | 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% |
| Vitamin B2 | 0.073mg | 0.113mg | 3% |
| Fats | 0.38g | 2.43g | 3% |
| Vitamin C | 1.5mg | 0mg | 2% |
| Vitamin K | 1.7µg | 3.6µg | 2% |
| Saturated fat | 0.053g | 0.406g | 2% |
| Potassium | 369mg | 388mg | 1% |
| Calcium | 19mg | 27mg | 1% |
| Monounsaturated fat | 0.064g | 0.445g | 1% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -86.9% |
| Contains more Mono. FatMonounsaturated fat | +595.3% |
| Contains more Poly. FatPolyunsaturated fat | +618.9% |