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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Manganese
+129.7%
Contains
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Selenium
+60%
Contains
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Calcium
+140%
Contains
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Iron
+50.3%
Contains
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Potassium
+94.4%
Contains
less
Sodium
-20%
Contains
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Copper
+24.7%
Equal in Magnesium - 53
Equal in Phosphorus - 156
Equal in Zinc - 1.29
Contains
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Manganese
+129.7%
Contains
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Selenium
+60%
Contains
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Calcium
+140%
Contains
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Iron
+50.3%
Contains
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Potassium
+94.4%
Contains
less
Sodium
-20%
Contains
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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.
1
Contains
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Vitamin B3
+419.2%
Contains
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Vitamin A
+275%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+96.1%
Contains
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Vitamin B2
+83.3%
Contains
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Vitamin B6
+25%
Contains
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Folate
+1500%
Equal in Vitamin E - 0.28
Contains
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Vitamin B3
+419.2%
Contains
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Vitamin A
+275%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+96.1%
Contains
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Vitamin B2
+83.3%
Contains
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Vitamin B6
+25%
Contains
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Folate
+1500%
Equal in Vitamin E - 0.28
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+60.4%
Contains
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Carbs
+27.4%
Contains
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Protein
+40.5%
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Other
+44.6%
Equal in Water - 70.04
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
Contains
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Fats
+60.4%
Contains
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Carbs
+27.4%
Contains
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Protein
+40.5%
Contains
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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.
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in price | |||
Lower in Sodium | |||
Lower in Glycemic Index | |||
Rich in minerals | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 22.54g | 14.26g | |
Protein | 5.5g | 7.73g | |
Fats | 0.85g | 0.53g | |
Carbs | 26.44g | 20.76g | |
Calories | 127kcal | 116kcal | |
Starch | 19.57g | ||
Sugar | 3.3g | ||
Fiber | 3.9g | 6.5g | |
Calcium | 10mg | 24mg | |
Iron | 1.67mg | 2.51mg | |
Magnesium | 49mg | 53mg | |
Phosphorus | 150mg | 156mg | |
Potassium | 143mg | 278mg | |
Sodium | 5mg | 4mg | |
Zinc | 1.25mg | 1.29mg | |
Copper | 0.215mg | 0.268mg | |
Manganese | 1.091mg | 0.475mg | |
Selenium | 4µg | 2.5µg | |
Vitamin A | 4IU | 15IU | |
Vitamin A RAE | 0µg | 1µg | |
Vitamin E | 0.26mg | 0.28mg | |
Vitamin C | 0mg | 0.4mg | |
Vitamin B1 | 0.103mg | 0.202mg | |
Vitamin B2 | 0.03mg | 0.055mg | |
Vitamin B3 | 2.57mg | 0.495mg | |
Vitamin B5 | 0.411mg | ||
Vitamin B6 | 0.08mg | 0.1mg | |
Folate | 13µg | 208µg | |
Vitamin K | 1.7µg | ||
Tryptophan | 0.095mg | ||
Threonine | 0.294mg | ||
Isoleucine | 0.314mg | ||
Leucine | 0.592mg | ||
Lysine | 0.523mg | ||
Methionine | 0.11mg | ||
Phenylalanine | 0.451mg | ||
Valine | 0.368mg | ||
Histidine | 0.24mg | ||
Saturated Fat | 0.138g | ||
Monounsaturated Fat | 0.044g | ||
Polyunsaturated fat | 0.225g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
45%
43%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.138g)
Which food is cheaper?
Spelt is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea) contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)