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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
Lentil
1
:
7
Spelt
Spelt
Contains less Sodium -75%
Contains more Calcium +42.1%
Contains more Iron +33.3%
Contains more Magnesium +277.8%
Contains more Phosphorus +122.8%
Contains more Zinc +158.3%
Contains more Copper +103.6%
Equal in Potassium - 388
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Contains less Sodium -75%
Contains more Calcium +42.1%
Contains more Iron +33.3%
Contains more Magnesium +277.8%
Contains more Phosphorus +122.8%
Contains more Zinc +158.3%
Contains more Copper +103.6%
Equal in Potassium - 388

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
Lentil
3
:
8
Spelt
Spelt
Contains more Vitamin C +∞%
Contains more Folate +302.2%
Contains more Vitamin A +25%
Contains more Vitamin E +618.2%
Contains more Vitamin B1 +115.4%
Contains more Vitamin B2 +54.8%
Contains more Vitamin B3 +545.6%
Contains more Vitamin B5 +67.4%
Contains more Vitamin B6 +29.2%
Contains more Vitamin K +111.8%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin C +∞%
Contains more Folate +302.2%
Contains more Vitamin A +25%
Contains more Vitamin E +618.2%
Contains more Vitamin B1 +115.4%
Contains more Vitamin B2 +54.8%
Contains more Vitamin B3 +545.6%
Contains more Vitamin B5 +67.4%
Contains more Vitamin B6 +29.2%
Contains more Vitamin K +111.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
1
:
4
Spelt
Spelt
Contains more Water +531.9%
Contains more Protein +61.5%
Contains more Fats +539.5%
Contains more Carbs +248.7%
Contains more Other +115.7%
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Spelt
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 Water +531.9%
Contains more Protein +61.5%
Contains more Fats +539.5%
Contains more Carbs +248.7%
Contains more Other +115.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
:
2
Spelt
Spelt
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +595.3%
Contains more Polyunsaturated fat +618.9%
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +595.3%
Contains more Polyunsaturated fat +618.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Spelt
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lentil Spelt Opinion
Net carbs 12.23g 59.49g Spelt
Protein 9.02g 14.57g Spelt
Fats 0.38g 2.43g Spelt
Carbs 20.13g 70.19g Spelt
Calories 116kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 1.8g 6.82g Lentil
Fiber 7.9g 10.7g Spelt
Calcium 19mg 27mg Spelt
Iron 3.33mg 4.44mg Spelt
Magnesium 36mg 136mg Spelt
Phosphorus 180mg 401mg Spelt
Potassium 369mg 388mg Spelt
Sodium 2mg 8mg Lentil
Zinc 1.27mg 3.28mg Spelt
Copper 0.251mg 0.511mg Spelt
Vitamin A 8IU 10IU Spelt
Vitamin E 0.11mg 0.79mg Spelt
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.364mg Spelt
Vitamin B2 0.073mg 0.113mg Spelt
Vitamin B3 1.06mg 6.843mg Spelt
Vitamin B5 0.638mg 1.068mg Spelt
Vitamin B6 0.178mg 0.23mg Spelt
Folate 181µg 45µg Lentil
Vitamin K 1.7µg 3.6µg Spelt
Tryptophan 0.081mg 0.132mg Spelt
Threonine 0.323mg 0.443mg Spelt
Isoleucine 0.39mg 0.552mg Spelt
Leucine 0.654mg 1.07mg Spelt
Lysine 0.63mg 0.409mg Lentil
Methionine 0.077mg 0.258mg Spelt
Phenylalanine 0.445mg 0.737mg Spelt
Valine 0.448mg 0.681mg Spelt
Histidine 0.254mg 0.36mg Spelt
Saturated Fat 0.053g 0.406g Lentil
Monounsaturated Fat 0.064g 0.445g Spelt
Polyunsaturated fat 0.175g 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
26%
Lentil
35%
Spelt
Minerals Daily Need Coverage Score
48%
Lentil
92%
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 richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.