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  6. Spelt vs. Black gram

Spelt vs. Black gram — In-Depth Nutrition Comparison

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Summary of differences between spelt and black gram

  • Spelt has more manganese and vitamin B3, while black gram has more copper, folate, iron, magnesium, fiber, potassium, calcium, and vitamin B2.
  • Spelt covers your daily need for manganese, 63% more than black gram.
  • Spelt contains 5 times more vitamin B3 than black gram. While spelt contains 6.843mg of vitamin B3, black gram contains only 1.447mg.
  • Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of spelt is 63.

These are the specific foods used in this comparison Spelt, uncooked and Mungo beans, mature seeds, raw.

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
3
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -78.9%
Contains more ManganeseManganese +95.4%
Contains more SeleniumSelenium +42.7%
Contains more MagnesiumMagnesium +96.3%
Contains more CalciumCalcium +411.1%
Contains more PotassiumPotassium +153.4%
Contains more IronIron +70.5%
Contains more CopperCopper +92%
~equal in Zinc ~3.35mg
~equal in Phosphorus ~379mg

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
5
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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +372.9%
Contains more Vitamin B5Vitamin B5 +17.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +124.8%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more FolateFolate +380%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Black gram DV% diff.
Manganese 2.983mg 1.527mg 63%
Copper 0.511mg 0.981mg 52%
Folate 45µg 216µg 43%
Iron 4.44mg 7.57mg 39%
Vitamin B3 6.843mg 1.447mg 34%
Magnesium 136mg 267mg 31%
Fiber 10.7g 18.3g 30%
Starch 53.92g 22%
Protein 14.57g 25.21g 21%
Potassium 388mg 983mg 18%
Vitamin B2 0.113mg 0.254mg 11%
Calcium 27mg 138mg 11%
Vitamin B1 0.364mg 0.273mg 8%
Selenium 11.7µg 8.2µg 6%
Vitamin E 0.79mg 5%
Carbs 70.19g 58.99g 4%
Vitamin B6 0.23mg 0.281mg 4%
Phosphorus 401mg 379mg 3%
Vitamin B5 1.068mg 0.906mg 3%
Vitamin K 3.6µg 3%
Zinc 3.28mg 3.35mg 1%
Sodium 8mg 38mg 1%
Saturated fat 0.406g 0.114g 1%
Monounsaturated fat 0.445g 0.085g 1%
Polyunsaturated fat 1.258g 1.071g 1%
Fats 2.43g 1.64g 1%
Calories 338kcal 341kcal 0%
Net carbs 59.49g 40.69g N/A
Sugar 6.82g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.132mg 0.263mg 0%
Threonine 0.443mg 0.875mg 0%
Isoleucine 0.552mg 1.287mg 0%
Leucine 1.07mg 2.089mg 0%
Lysine 0.409mg 1.674mg 0%
Methionine 0.258mg 0.367mg 0%
Phenylalanine 0.737mg 1.473mg 0%
Valine 0.681mg 1.416mg 0%
Histidine 0.36mg 0.706mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +48.2%
Contains more CarbsCarbs +19%
Contains more ProteinProtein +73%
Contains more OtherOther +87.7%
~equal in Water ~10.8g

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +423.5%
Contains more Poly. FatPolyunsaturated fat +17.5%
Contains less Sat. FatSaturated fat -71.9%

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/174259/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.