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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 from 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
6
:
2
Black gram
Black gram
Contains more Iron +153.7%
Contains more Magnesium +115.9%
Contains more Phosphorus +157.1%
Contains more Potassium +68%
Contains more Zinc +295.2%
Contains more Copper +267.6%
Contains more Calcium +96.3%
Contains less Sodium -12.5%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Contains more Iron +153.7%
Contains more Magnesium +115.9%
Contains more Phosphorus +157.1%
Contains more Potassium +68%
Contains more Zinc +295.2%
Contains more Copper +267.6%
Contains more Calcium +96.3%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
7
:
4
Black gram
Black gram
Contains more Vitamin E +426.7%
Contains more Vitamin B1 +142.7%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B3 +356.2%
Contains more Vitamin B5 +146.7%
Contains more Vitamin B6 +296.6%
Contains more Vitamin K +33.3%
Contains more Vitamin A +210%
Contains more Vitamin C +∞%
Contains more Folate +108.9%
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%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin E +426.7%
Contains more Vitamin B1 +142.7%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B3 +356.2%
Contains more Vitamin B5 +146.7%
Contains more Vitamin B6 +296.6%
Contains more Vitamin K +33.3%
Contains more Vitamin A +210%
Contains more Vitamin C +∞%
Contains more Folate +108.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Black gram
Black gram
Contains more Protein +93.2%
Contains more Fats +341.8%
Contains more Carbs +282.7%
Contains more Other +68.9%
Contains more Water +558%
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
Black gram
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 Protein +93.2%
Contains more Fats +341.8%
Contains more Carbs +282.7%
Contains more Other +68.9%
Contains more Water +558%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +1434.5%
Contains more Polyunsaturated fat +250.4%
Contains less Saturated Fat -90.6%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +1434.5%
Contains more Polyunsaturated fat +250.4%
Contains less Saturated Fat -90.6%

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.
Spelt Black gram
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 Spelt Black gram Opinion
Net carbs 59.49g 11.94g Spelt
Protein 14.57g 7.54g Spelt
Fats 2.43g 0.55g Spelt
Carbs 70.19g 18.34g Spelt
Calories 338kcal 105kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 2.01g Black gram
Fiber 10.7g 6.4g Spelt
Calcium 27mg 53mg Black gram
Iron 4.44mg 1.75mg Spelt
Magnesium 136mg 63mg Spelt
Phosphorus 401mg 156mg Spelt
Potassium 388mg 231mg Spelt
Sodium 8mg 7mg Black gram
Zinc 3.28mg 0.83mg Spelt
Copper 0.511mg 0.139mg Spelt
Vitamin A 10IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.79mg 0.15mg Spelt
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.364mg 0.15mg Spelt
Vitamin B2 0.113mg 0.075mg Spelt
Vitamin B3 6.843mg 1.5mg Spelt
Vitamin B5 1.068mg 0.433mg Spelt
Vitamin B6 0.23mg 0.058mg Spelt
Folate 45µg 94µg Black gram
Vitamin K 3.6µg 2.7µg Spelt
Tryptophan 0.132mg 0.078mg Spelt
Threonine 0.443mg 0.262mg Spelt
Isoleucine 0.552mg 0.385mg Spelt
Leucine 1.07mg 0.625mg Spelt
Lysine 0.409mg 0.5mg Black gram
Methionine 0.258mg 0.11mg Spelt
Phenylalanine 0.737mg 0.44mg Spelt
Valine 0.681mg 0.423mg Spelt
Histidine 0.36mg 0.211mg Spelt
Saturated Fat 0.406g 0.038g Black gram
Monounsaturated Fat 0.445g 0.029g Spelt
Polyunsaturated fat 1.258g 0.359g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Black gram
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
35%
Spelt
17%
Black gram
Minerals Daily Need Coverage Score
92%
Spelt
35%
Black gram

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 4.81g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.368g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 20)
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

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. 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.