Spelt vs Lentil - In-Depth Nutrition Comparison
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Significant differences between Spelt and Lentil
- Spelt is richer in Manganese, Vitamin B3, Phosphorus, Copper, Magnesium, Zinc, Vitamin B1, Selenium, and Iron, while Lentil is higher in Folate.
- Spelt covers your daily Manganese needs 108% more than Lentil.
- Spelt has 6 times more Vitamin B3 than Lentil. Spelt has 6.843mg of Vitamin B3, while Lentil has 1.06mg.
Specific food types used in this comparison are Spelt, uncooked and Lentils, mature seeds, cooked, boiled, without salt.
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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
Contains
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Calcium
+42.1%
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Iron
+33.3%
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Magnesium
+277.8%
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Phosphorus
+122.8%
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Zinc
+158.3%
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Copper
+103.6%
Contains
less
Sodium
-75%
Equal in Potassium - 369
Contains
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Calcium
+42.1%
Contains
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Iron
+33.3%
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Magnesium
+277.8%
Contains
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Phosphorus
+122.8%
Contains
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Zinc
+158.3%
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Copper
+103.6%
Contains
less
Sodium
-75%
Equal in Potassium - 369
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
:
Contains
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Vitamin A
+25%
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Vitamin E
+618.2%
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Vitamin B1
+115.4%
Contains
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Vitamin B2
+54.8%
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Vitamin B3
+545.6%
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Vitamin B5
+67.4%
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Vitamin B6
+29.2%
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Vitamin K
+111.8%
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Vitamin C
+∞%
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Folate
+302.2%
Contains
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Vitamin A
+25%
Contains
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Vitamin E
+618.2%
Contains
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Vitamin B1
+115.4%
Contains
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Vitamin B2
+54.8%
Contains
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Vitamin B3
+545.6%
Contains
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Vitamin B5
+67.4%
Contains
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Vitamin B6
+29.2%
Contains
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Vitamin K
+111.8%
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Vitamin C
+∞%
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Folate
+302.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+61.5%
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Fats
+539.5%
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Carbs
+248.7%
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Other
+115.7%
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Water
+531.9%
Contains
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Protein
+61.5%
Contains
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Fats
+539.5%
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Carbs
+248.7%
Contains
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Other
+115.7%
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Water
+531.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+595.3%
Contains
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Polyunsaturated fat
+618.9%
Contains
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Saturated Fat
-86.9%
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Monounsaturated Fat
+595.3%
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Polyunsaturated fat
+618.9%
Contains
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Saturated Fat
-86.9%
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.
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Rich in minerals |
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Lower in price |
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Rich in vitamins |
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 59.49g | 12.23g |
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Protein | 14.57g | 9.02g |
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Fats | 2.43g | 0.38g |
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Carbs | 70.19g | 20.13g |
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Calories | 338kcal | 116kcal |
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Starch | 53.92g |
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Fructose | 0.24g |
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Sugar | 6.82g | 1.8g |
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Fiber | 10.7g | 7.9g |
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Calcium | 27mg | 19mg |
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Iron | 4.44mg | 3.33mg |
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Magnesium | 136mg | 36mg |
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Phosphorus | 401mg | 180mg |
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Potassium | 388mg | 369mg |
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Sodium | 8mg | 2mg |
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Zinc | 3.28mg | 1.27mg |
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Copper | 0.511mg | 0.251mg |
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Vitamin A | 10IU | 8IU |
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Vitamin E | 0.79mg | 0.11mg |
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Vitamin C | 0mg | 1.5mg |
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Vitamin B1 | 0.364mg | 0.169mg |
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Vitamin B2 | 0.113mg | 0.073mg |
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Vitamin B3 | 6.843mg | 1.06mg |
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Vitamin B5 | 1.068mg | 0.638mg |
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Vitamin B6 | 0.23mg | 0.178mg |
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Folate | 45µg | 181µg |
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Vitamin K | 3.6µg | 1.7µg |
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Tryptophan | 0.132mg | 0.081mg |
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Threonine | 0.443mg | 0.323mg |
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Isoleucine | 0.552mg | 0.39mg |
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Leucine | 1.07mg | 0.654mg |
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Lysine | 0.409mg | 0.63mg |
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Methionine | 0.258mg | 0.077mg |
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Phenylalanine | 0.737mg | 0.445mg |
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Valine | 0.681mg | 0.448mg |
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Histidine | 0.36mg | 0.254mg |
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Saturated Fat | 0.406g | 0.053g |
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Monounsaturated Fat | 0.445g | 0.064g |
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Polyunsaturated fat | 1.258g | 0.175g |
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Omega-3 - ALA | 0.065g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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%

26%

Minerals Daily Need Coverage Score
92%

48%

Comparison summary
Which food is richer in minerals?

Spelt is relatively richer in minerals
Which food is cheaper?

Spelt is cheaper (difference - $1.1)
Which food is richer in vitamins?

Spelt is relatively richer in vitamins
Which food is lower in Sugar?

Lentil is lower in Sugar (difference - 5.02g)
Which food contains less Sodium?

Lentil contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?

Lentil is lower in Saturated Fat (difference - 0.353g)
Which food is lower in glycemic index?

Lentil is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)