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Cowpea vs Spelt - In-Depth Nutrition Comparison

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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 - $2)
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food contains less Sugars?
Cowpea
Cowpea contains less Sugars (difference - 3.52g)
Which food contains less Sodium?
Cowpea
Cowpea contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Cowpea
Cowpea is lower in Saturated Fat (difference - 0.268g)
Which food is lower in glycemic index?
Cowpea
Cowpea is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cowpea Spelt
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
8
Cowpea
24
Spelt
Mineral Summary Score
28
Cowpea
60
Spelt

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
Cowpea
1
:
7
Spelt
Contains less Sodium -50%
Contains more Iron +76.9%
Contains more Calcium +12.5%
Contains more Potassium +39.6%
Contains more Magnesium +156.6%
Contains more Copper +90.7%
Contains more Zinc +154.3%
Contains more Phosphorus +157.1%
Contains less Sodium -50%
Contains more Iron +76.9%
Contains more Calcium +12.5%
Contains more Potassium +39.6%
Contains more Magnesium +156.6%
Contains more Copper +90.7%
Contains more Zinc +154.3%
Contains more Phosphorus +157.1%

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
Cowpea
3
:
7
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin A +50%
Contains more Vitamin E +182.1%
Contains more Vitamin B1 +80.2%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B3 +1282.4%
Contains more Vitamin B5 +159.9%
Contains more Vitamin B6 +130%
Contains more Vitamin K +111.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +50%
Contains more Vitamin E +182.1%
Contains more Vitamin B1 +80.2%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B3 +1282.4%
Contains more Vitamin B5 +159.9%
Contains more Vitamin B6 +130%
Contains more Vitamin K +111.8%

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 the food
Protein
46%
Cowpea
87%
Spelt
Carbohydrates
21%
Cowpea
70%
Spelt
Fats
2%
Cowpea
11%
Spelt

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cowpea Spelt Opinion
Calories 116 338 Spelt
Protein 7.73 14.57 Spelt
Fats 0.53 2.43 Spelt
Vitamin C 0.4 0 Cowpea
Carbs 20.76 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Cowpea
Iron 2.51 4.44 Spelt
Calcium 24 27 Spelt
Potassium 278 388 Spelt
Magnesium 53 136 Spelt
Sugars 3.3 6.82 Spelt
Fiber 6.5 10.7 Spelt
Copper 0.268 0.511 Spelt
Zinc 1.29 3.28 Spelt
Starch 53.92 Spelt
Phosphorus 156 401 Spelt
Sodium 4 8 Cowpea
Vitamin A 15 10 Cowpea
Vitamin E 0.28 0.79 Spelt
Vitamin D 0 Cowpea
Vitamin B1 0.202 0.364 Spelt
Vitamin B2 0.055 0.113 Spelt
Vitamin B3 0.495 6.843 Spelt
Vitamin B5 0.411 1.068 Spelt
Vitamin B6 0.1 0.23 Spelt
Vitamin B12 0 0
Vitamin K 1.7 3.6 Spelt
Folic acid (B9) 0 0
Trans Fat 0 Spelt
Saturated Fat 0.138 0.406 Cowpea
Monounsaturated Fat 0.044 0.445 Spelt
Polyunsaturated fat 0.225 1.258 Spelt
Tryptophan 0.095 0.132 Spelt
Threonine 0.294 0.443 Spelt
Isoleucine 0.314 0.552 Spelt
Leucine 0.592 1.07 Spelt
Lysine 0.523 0.409 Cowpea
Methionine 0.11 0.258 Spelt
Phenylalanine 0.451 0.737 Spelt
Valine 0.368 0.681 Spelt
Histidine 0.24 0.36 Spelt
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.