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  6. Spelt vs. Black gram

Spelt vs. Black gram — In-Depth Nutrition Comparison

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The main differences between spelt and black gram

  • Black gram contains less manganese, copper, phosphorus, iron, vitamin B3, zinc, vitamin B1, magnesium, fiber, and selenium than spelt.
  • Daily need coverage for manganese for spelt is 112% higher.
  • Black gram has 5 times less selenium than spelt. Spelt has 11.7µg of selenium, while black gram has 2.5µg.
  • Spelt has a higher glycemic index than black gram.

Food types used in this article are Spelt, uncooked and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Spelt vs Black gram 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Contains more MagnesiumMagnesium +115.9%
Contains more PotassiumPotassium +68%
Contains more IronIron +153.7%
Contains more CopperCopper +267.6%
Contains more ZincZinc +295.2%
Contains more PhosphorusPhosphorus +157.1%
Contains more ManganeseManganese +624%
Contains more SeleniumSelenium +368%
Contains more CalciumCalcium +96.3%
Contains less SodiumSodium -12.5%

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.
Spelt
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%
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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Contains more Vitamin EVitamin E +426.7%
Contains more Vitamin B1Vitamin B1 +142.7%
Contains more Vitamin B2Vitamin B2 +50.7%
Contains more Vitamin B3Vitamin B3 +356.2%
Contains more Vitamin B5Vitamin B5 +146.7%
Contains more Vitamin B6Vitamin B6 +296.6%
Contains more Vitamin KVitamin K +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +108.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Black gram DV% diff.
Manganese 2.983mg 0.412mg 112%
Copper 0.511mg 0.139mg 41%
Phosphorus 401mg 156mg 35%
Iron 4.44mg 1.75mg 34%
Vitamin B3 6.843mg 1.5mg 33%
Zinc 3.28mg 0.83mg 22%
Starch 53.92g 22%
Vitamin B1 0.364mg 0.15mg 18%
Carbs 70.19g 18.34g 17%
Magnesium 136mg 63mg 17%
Selenium 11.7µg 2.5µg 17%
Fiber 10.7g 6.4g 17%
Protein 14.57g 7.54g 14%
Vitamin B6 0.23mg 0.058mg 13%
Vitamin B5 1.068mg 0.433mg 13%
Folate 45µg 94µg 12%
Calories 338kcal 105kcal 12%
Polyunsaturated fat 1.258g 0.359g 6%
Potassium 388mg 231mg 5%
Choline 29.6mg 5%
Vitamin E 0.79mg 0.15mg 4%
Vitamin B2 0.113mg 0.075mg 3%
Calcium 27mg 53mg 3%
Fats 2.43g 0.55g 3%
Saturated fat 0.406g 0.038g 2%
Monounsaturated fat 0.445g 0.029g 1%
Vitamin C 0mg 1mg 1%
Vitamin K 3.6µg 2.7µg 1%
Net carbs 59.49g 11.94g N/A
Sugar 6.82g 2.01g N/A
Sodium 8mg 7mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.132mg 0.078mg 0%
Threonine 0.443mg 0.262mg 0%
Isoleucine 0.552mg 0.385mg 0%
Leucine 1.07mg 0.625mg 0%
Lysine 0.409mg 0.5mg 0%
Methionine 0.258mg 0.11mg 0%
Phenylalanine 0.737mg 0.44mg 0%
Valine 0.681mg 0.423mg 0%
Histidine 0.36mg 0.211mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more ProteinProtein +93.2%
Contains more FatsFats +341.8%
Contains more CarbsCarbs +282.7%
Contains more OtherOther +68.9%
Contains more WaterWater +558%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains more Mono. FatMonounsaturated fat +1434.5%
Contains more Poly. FatPolyunsaturated fat +250.4%
Contains less Sat. FatSaturated fat -90.6%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.