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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
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
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
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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%

Comparison summary table

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

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%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil 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
25%
Lentil
32%
Spelt
Minerals Daily Need Coverage Score
46%
Lentil
119%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.1)
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 5.02g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 0.353g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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.