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Spelt vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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The main differences between Spelt and Cowpea (Black-eyed pea)

  • Spelt has more Manganese, and Vitamin B3, however, Cowpea (Black-eyed pea) has more Folate, Iron, Fiber, Vitamin B1, and Copper.
  • Daily need coverage for Folate from Cowpea (Black-eyed pea) is 49% higher.
  • Cowpea (Black-eyed pea) has 5 times less Vitamin B3 than Spelt. Spelt has 2.57mg of Vitamin B3, while Cowpea (Black-eyed pea) has 0.495mg.

Food types used in this article are Spelt, cooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Spelt vs Cowpea (Black-eyed pea) 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.
Contains more Manganese +129.7%
Contains more Selenium +60%
Contains more Calcium +140%
Contains more Iron +50.3%
Contains more Potassium +94.4%
Contains less Sodium -20%
Contains more Copper +24.7%
Equal in Magnesium - 53
Equal in Phosphorus - 156
Equal in Zinc - 1.29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Manganese +129.7%
Contains more Selenium +60%
Contains more Calcium +140%
Contains more Iron +50.3%
Contains more Potassium +94.4%
Contains less Sodium -20%
Contains more Copper +24.7%
Equal in Magnesium - 53
Equal in Phosphorus - 156
Equal in Zinc - 1.29

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
1
:
Contains more Vitamin B3 +419.2%
Contains more Vitamin A +275%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96.1%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B6 +25%
Contains more Folate +1500%
Equal in Vitamin E - 0.28
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin B3 +419.2%
Contains more Vitamin A +275%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96.1%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B6 +25%
Contains more Folate +1500%
Equal in Vitamin E - 0.28

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +60.4%
Contains more Carbs +27.4%
Contains more Protein +40.5%
Contains more Other +44.6%
Equal in Water - 70.04
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more Fats +60.4%
Contains more Carbs +27.4%
Contains more Protein +40.5%
Contains more Other +44.6%
Equal in Water - 70.04

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spelt Cowpea (Black-eyed pea) Opinion
Net carbs 22.54g 14.26g Spelt
Protein 5.5g 7.73g Cowpea (Black-eyed pea)
Fats 0.85g 0.53g Spelt
Carbs 26.44g 20.76g Spelt
Calories 127kcal 116kcal Spelt
Starch 19.57g Spelt
Sugar 3.3g Spelt
Fiber 3.9g 6.5g Cowpea (Black-eyed pea)
Calcium 10mg 24mg Cowpea (Black-eyed pea)
Iron 1.67mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 49mg 53mg Cowpea (Black-eyed pea)
Phosphorus 150mg 156mg Cowpea (Black-eyed pea)
Potassium 143mg 278mg Cowpea (Black-eyed pea)
Sodium 5mg 4mg Cowpea (Black-eyed pea)
Zinc 1.25mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.215mg 0.268mg Cowpea (Black-eyed pea)
Manganese 1.091mg 0.475mg Spelt
Selenium 4µg 2.5µg Spelt
Vitamin A 4IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.26mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.103mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.03mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B3 2.57mg 0.495mg Spelt
Vitamin B5 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.08mg 0.1mg Cowpea (Black-eyed pea)
Folate 13µg 208µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg Cowpea (Black-eyed pea)
Threonine 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg Cowpea (Black-eyed pea)
Leucine 0.592mg Cowpea (Black-eyed pea)
Lysine 0.523mg Cowpea (Black-eyed pea)
Methionine 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg Cowpea (Black-eyed pea)
Valine 0.368mg Cowpea (Black-eyed pea)
Histidine 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g Spelt
Monounsaturated Fat 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Spelt
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
45%
Spelt
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.138g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/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.