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  6. Spelt vs. Lentil

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.
  • Spelt has a higher glycemic index (63) than lentil (29).

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" 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%
Lentil
Lentil
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +277.8%
Contains more CalciumCalcium +42.1%
Contains more IronIron +33.3%
Contains more CopperCopper +103.6%
Contains more ZincZinc +158.3%
Contains more PhosphorusPhosphorus +122.8%
Contains more ManganeseManganese +503.8%
Contains more SeleniumSelenium +317.9%
Contains less SodiumSodium -75%
~equal in Potassium ~369mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Lentil
Lentil
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Contains more Vitamin EVitamin E +618.2%
Contains more Vitamin B1Vitamin B1 +115.4%
Contains more Vitamin B2Vitamin B2 +54.8%
Contains more Vitamin B3Vitamin B3 +545.6%
Contains more Vitamin B5Vitamin B5 +67.4%
Contains more Vitamin B6Vitamin B6 +29.2%
Contains more Vitamin KVitamin K +111.8%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +302.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Lentil DV% diff.
Manganese 2.983mg 0.494mg 108%
Vitamin B3 6.843mg 1.06mg 36%
Folate 45µg 181µg 34%
Phosphorus 401mg 180mg 32%
Copper 0.511mg 0.251mg 29%
Magnesium 136mg 36mg 24%
Starch 53.92g 22%
Zinc 3.28mg 1.27mg 18%
Carbs 70.19g 20.13g 17%
Selenium 11.7µg 2.8µg 16%
Vitamin B1 0.364mg 0.169mg 16%
Iron 4.44mg 3.33mg 14%
Calories 338kcal 116kcal 11%
Protein 14.57g 9.02g 11%
Fiber 10.7g 7.9g 11%
Vitamin B5 1.068mg 0.638mg 9%
Polyunsaturated fat 1.258g 0.175g 7%
Choline 32.7mg 6%
Vitamin E 0.79mg 0.11mg 5%
Vitamin B6 0.23mg 0.178mg 4%
Fats 2.43g 0.38g 3%
Vitamin B2 0.113mg 0.073mg 3%
Vitamin C 0mg 1.5mg 2%
Vitamin K 3.6µg 1.7µg 2%
Saturated fat 0.406g 0.053g 2%
Calcium 27mg 19mg 1%
Potassium 388mg 369mg 1%
Monounsaturated fat 0.445g 0.064g 1%
Protein per 100 calories 4.3g 7.8g N/A
Calories per 10 g protein 232kcal 129kcal N/A
Weight per 100 calories 30g 86g N/A
Unsaturated / Saturated Fat ratio 4.2 4.5 N/A
Net carbs 59.49g 12.23g N/A
Sugar 6.82g 1.8g N/A
Sodium 8mg 2mg 0%
Tryptophan 0.132mg 0.081mg 0%
Threonine 0.443mg 0.323mg 0%
Isoleucine 0.552mg 0.39mg 0%
Leucine 1.07mg 0.654mg 0%
Lysine 0.409mg 0.63mg 0%
Methionine 0.258mg 0.077mg 0%
Phenylalanine 0.737mg 0.445mg 0%
Valine 0.681mg 0.448mg 0%
Histidine 0.36mg 0.254mg 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
Lentil
Lentil
1
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 ProteinProtein +61.5%
Contains more FatsFats +539.5%
Contains more CarbsCarbs +248.7%
Contains more OtherOther +115.7%
Contains more WaterWater +531.9%

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
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +595.3%
Contains more Poly. FatPolyunsaturated fat +618.9%
Contains less Sat. FatSaturated fat -86.9%

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. 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.