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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.

Infographic

Spelt vs Lentil 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
7
:
1
Lentil
Lentil
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%
Contains less Sodium -75%
Equal in Potassium - 369
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
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%
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
Spelt
Spelt
8
:
3
Lentil
Lentil
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%
Contains more Vitamin C +∞%
Contains more Folate +302.2%
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%
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%
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%
Contains more Vitamin C +∞%
Contains more Folate +302.2%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +595.3%
Contains more Polyunsaturated fat +618.9%
Contains less Saturated Fat -86.9%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +595.3%
Contains more Polyunsaturated fat +618.9%
Contains less 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.
Spelt Lentil
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 Spelt Lentil Opinion
Net carbs 59.49g 12.23g Spelt
Protein 14.57g 9.02g Spelt
Fats 2.43g 0.38g Spelt
Carbs 70.19g 20.13g Spelt
Calories 338kcal 116kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 1.8g Lentil
Fiber 10.7g 7.9g Spelt
Calcium 27mg 19mg Spelt
Iron 4.44mg 3.33mg Spelt
Magnesium 136mg 36mg Spelt
Phosphorus 401mg 180mg Spelt
Potassium 388mg 369mg Spelt
Sodium 8mg 2mg Lentil
Zinc 3.28mg 1.27mg Spelt
Copper 0.511mg 0.251mg Spelt
Vitamin A 10IU 8IU Spelt
Vitamin E 0.79mg 0.11mg Spelt
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.364mg 0.169mg Spelt
Vitamin B2 0.113mg 0.073mg Spelt
Vitamin B3 6.843mg 1.06mg Spelt
Vitamin B5 1.068mg 0.638mg Spelt
Vitamin B6 0.23mg 0.178mg Spelt
Folate 45µg 181µg Lentil
Vitamin K 3.6µg 1.7µg Spelt
Tryptophan 0.132mg 0.081mg Spelt
Threonine 0.443mg 0.323mg Spelt
Isoleucine 0.552mg 0.39mg Spelt
Leucine 1.07mg 0.654mg Spelt
Lysine 0.409mg 0.63mg Lentil
Methionine 0.258mg 0.077mg Spelt
Phenylalanine 0.737mg 0.445mg Spelt
Valine 0.681mg 0.448mg Spelt
Histidine 0.36mg 0.254mg Spelt
Saturated Fat 0.406g 0.053g Lentil
Monounsaturated Fat 0.445g 0.064g Spelt
Polyunsaturated fat 1.258g 0.175g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Lentil
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
26%
Lentil
Minerals Daily Need Coverage Score
92%
Spelt
48%
Lentil

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.