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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
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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
Spelt
7
:
1
Lentil
Contains more Iron +33.3%
Contains more Calcium +42.1%
Contains more Magnesium +277.8%
Contains more Copper +103.6%
Contains more Zinc +158.3%
Contains more Phosphorus +122.8%
Contains less Sodium -75%
Equal in Potassium - 369
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Contains more Iron +33.3%
Contains more Calcium +42.1%
Contains more Magnesium +277.8%
Contains more Copper +103.6%
Contains more Zinc +158.3%
Contains more Phosphorus +122.8%
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
8
:
3
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
26
Lentil
Mineral Summary Score
92
Spelt
48
Lentil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
54%
Lentil
Carbohydrates
70%
Spelt
20%
Lentil
Fats
11%
Spelt
2%
Lentil

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Lentil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Spelt Lentil Opinion
Calories 338 116 Spelt
Protein 14.57 9.02 Spelt
Fats 2.43 0.38 Spelt
Vitamin C 0 1.5 Lentil
Carbs 70.19 20.13 Spelt
Cholesterol 0 0
Vitamin D 0 Lentil
Iron 4.44 3.33 Spelt
Calcium 27 19 Spelt
Potassium 388 369 Spelt
Magnesium 136 36 Spelt
Sugar 6.82 1.8 Lentil
Fiber 10.7 7.9 Spelt
Copper 0.511 0.251 Spelt
Zinc 3.28 1.27 Spelt
Starch 53.92 Spelt
Phosphorus 401 180 Spelt
Sodium 8 2 Lentil
Vitamin A 10 8 Spelt
Vitamin E 0.79 0.11 Spelt
Vitamin D 0 Lentil
Vitamin B1 0.364 0.169 Spelt
Vitamin B2 0.113 0.073 Spelt
Vitamin B3 6.843 1.06 Spelt
Vitamin B5 1.068 0.638 Spelt
Vitamin B6 0.23 0.178 Spelt
Vitamin B12 0 0
Vitamin K 3.6 1.7 Spelt
Folate 45 181 Lentil
Trans Fat 0 Spelt
Saturated Fat 0.406 0.053 Lentil
Monounsaturated Fat 0.445 0.064 Spelt
Polyunsaturated fat 1.258 0.175 Spelt
Tryptophan 0.132 0.081 Spelt
Threonine 0.443 0.323 Spelt
Isoleucine 0.552 0.39 Spelt
Leucine 1.07 0.654 Spelt
Lysine 0.409 0.63 Lentil
Methionine 0.258 0.077 Spelt
Phenylalanine 0.737 0.445 Spelt
Valine 0.681 0.448 Spelt
Histidine 0.36 0.254 Spelt
Fructose 0.24 Spelt

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.