Spelt vs Lentils: How Do They Compare?

This article explains the key similarities and differences between spelt and lentils, foods from the grains and legumes food groups. Read on to learn more about the spelt vs lentils comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 21, 2023.

Although spelt and lentils belong to different food groups, while spelt belong is a grain, and lentils belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares spelt and lentils, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how spelt and lentils compare specifically.

Spelt

Spelt (Triticum spelta) is an ancient type of wheat that is believed to have originated in the Near East.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Spelt is commonly used in baking, particularly in traditional dishes such as bread and pasta. It has a nutty and slightly sweet flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Spelt is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Spelt is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

Lentils

Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.

Spelt vs Lentils Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing spelt vs lentils.

This comparison will start by comparing the caloric value of spelt and lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

SpeltLentils
Energy338 kcal352 kcal
Carbs70.2 g63.4 g
Sugar6.82 g2.03 g
Fiber10.7 g10.7 g
Protein14.6 g24.6 g
Fat2.43 g1.06 g
Saturated Fat0.406 g0.154 g

Spelt vs Lentils Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing spelt vs lentils for weight loss, spelt is slightly lower in calories, with 338 calories per 100 grams, compared to 352 calories per 100 grams of lentils.

However, both spelt and lentils can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Spelt vs Lentils Protein

Legumes and most legume products, including spelt and lentils, are important sources of plant-based protein.

Lentils offer around 41% more protein than spelt.

Lentils have 24.6 grams of protein per 100 grams, while spelt has 14.6 grams of protein per 100 grams.

Spelt vs Lentils Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in spelt and lentils.

The total amount of carbohydrates is around 10% higher in spelt than in lentils. It have 70.2 grams per 100 grams, compared to 63.4 grams in lentils.

There’s less sugar in lentils than in spelt, 68% precisely.

One handful of lentils (28 grams) contains 0.6 grams of sugar, while the same amount of spelt contains 1.9 grams.

Lastly, let’s take a look at the dietary fiber in spelt and lentils.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

Spelt and lentils contain the same amount of fiber, 3 grams per portion.

Spelt vs Lentils Fats

Like most other grains and legumes, with the exception of lupins and peanuts, spelt and lentils are low in fat.

Fats in spelt and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in spelt and lentils:

  • Spelt: 2.4 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 50% lower in saturated fats.

Lentils and spelt contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Spelt vs Lentils Vitamins Content

This section will discuss the vitamin content of spelt and lentils.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Spelt has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, lentils have a higher amount of vitamin B3 (Niacin), and vitamin E.

Spelt and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins spelt and lentils contain side by side, so you can easily compare them.

SpeltLentils
Vitamin A10 IU39 IU
Vitamin C04.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.364 mg0.873 mg
Vitamin B2 (Riboflavin)0.113 mg0.211 mg
Vitamin B3 (Niacin)6.84 mg2.6 mg
Vitamin B5 (Pantothenic acid)1.07 mg2.14 mg
Vitamin B6 (Pyroxidine)0.23 mg0.54 mg
Vitamin B9 (Folate)45 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.79 mg0.49 mg
Vitamin K3.6 µg5 µg

Spelt vs Lentils Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the spelt and lentils comparison focuses on their mineral content.

Spelt is a better source of calcium, copper, iron, and potassium than lentils.

On the other hand, lentils are a higher amount of magnesium, manganese, phosphorus, selenium, sodium, and zinc.

Spelt and lentils contain the same amount of fluoride.

Check out the table below to learn how spelt and lentils compare when it comes to mineral content.

SpeltLentils
Calcium27 mg35 mg
Copper0.511 mg0.754 mg
Fluoride00
Iron4.44 mg6.51 mg
Magnesium136 mg47 mg
Manganese2.98 mg1.39 mg
Phosphorus401 mg281 mg
Potassium388 mg677 mg
Selenium11.7 µg0.1 µg
Sodium8 mg6 mg
Zinc3.28 mg3.27 mg

The Final Word

Spelt and lentils are highly nutritious and a great addition to a plant-based diet.

Both spelt and lentils are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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