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Spelt vs. Black gram — In-Depth Nutrition Comparison

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The main differences between spelt and black gram

  • Spelt contains less copper, iron, fiber, magnesium, folate, phosphorus, potassium, zinc, manganese, and vitamin B2 than black gram.
  • Daily need coverage for copper for black gram is 85% higher.
  • Spelt has a higher glycemic index than black gram.

Food types used in this article are Spelt, cooked 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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
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 -86.8%
Contains more MagnesiumMagnesium +444.9%
Contains more CalciumCalcium +1280%
Contains more PotassiumPotassium +587.4%
Contains more IronIron +353.3%
Contains more CopperCopper +356.3%
Contains more ZincZinc +168%
Contains more PhosphorusPhosphorus +152.7%
Contains more ManganeseManganese +40%
Contains more SeleniumSelenium +105%

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
2
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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 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 B3Vitamin B3 +77.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +165%
Contains more Vitamin B2Vitamin B2 +746.7%
Contains more Vitamin B6Vitamin B6 +251.3%
Contains more FolateFolate +1561.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Black gram DV% diff.
Copper 0.215mg 0.981mg 85%
Iron 1.67mg 7.57mg 74%
Fiber 3.9g 18.3g 58%
Magnesium 49mg 267mg 52%
Folate 13µg 216µg 51%
Protein 5.5g 25.21g 39%
Phosphorus 150mg 379mg 33%
Potassium 143mg 983mg 25%
Manganese 1.091mg 1.527mg 19%
Zinc 1.25mg 3.35mg 19%
Vitamin B5 0.906mg 18%
Vitamin B2 0.03mg 0.254mg 17%
Vitamin B6 0.08mg 0.281mg 15%
Vitamin B1 0.103mg 0.273mg 14%
Calcium 10mg 138mg 13%
Carbs 26.44g 58.99g 11%
Calories 127kcal 341kcal 11%
Selenium 4µg 8.2µg 8%
Starch 19.57g 8%
Polyunsaturated fat 1.071g 7%
Vitamin B3 2.57mg 1.447mg 7%
Vitamin E 0.26mg 2%
Sodium 5mg 38mg 1%
Fats 0.85g 1.64g 1%
Saturated fat 0.114g 1%
Net carbs 22.54g 40.69g N/A
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.085g 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
1
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 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 WaterWater +516.3%
Contains more ProteinProtein +358.4%
Contains more FatsFats +92.9%
Contains more CarbsCarbs +123.1%
Contains more OtherOther +416.9%

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/169746/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.