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

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The main differences between cowpea (Black-eyed pea) and spelt

  • Cowpea (Black-eyed pea) has more folate, iron, fiber, vitamin B1, and copper; however, spelt has more manganese and vitamin B3.
  • Daily need coverage for folate for cowpea (Black-eyed pea) is 49% higher.
  • Spelt has 2 times less vitamin B1 than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 0.202mg of vitamin B1, while spelt has 0.103mg.
  • Spelt has a higher glycemic index than cowpea (Black-eyed pea).

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

Infographic

Cowpea (Black-eyed pea) vs Spelt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Spelt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +94.4%
Contains more IronIron +50.3%
Contains more CopperCopper +24.7%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +129.7%
Contains more SeleniumSelenium +60%
~equal in Magnesium ~49mg
~equal in Zinc ~1.25mg
~equal in Phosphorus ~150mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Spelt
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Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +96.1%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1500%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +419.2%
~equal in Vitamin E ~0.26mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Spelt DV% diff.
Folate 208µg 13µg 49%
Manganese 0.475mg 1.091mg 27%
Vitamin B3 0.495mg 2.57mg 13%
Iron 2.51mg 1.67mg 11%
Fiber 6.5g 3.9g 10%
Vitamin B1 0.202mg 0.103mg 8%
Starch 19.57g 8%
Vitamin B5 0.411mg 8%
Choline 32.2mg 6%
Copper 0.268mg 0.215mg 6%
Protein 7.73g 5.5g 4%
Potassium 278mg 143mg 4%
Selenium 2.5µg 4µg 3%
Vitamin B6 0.1mg 0.08mg 2%
Carbs 20.76g 26.44g 2%
Vitamin B2 0.055mg 0.03mg 2%
Polyunsaturated fat 0.225g 2%
Vitamin K 1.7µg 1%
Saturated fat 0.138g 1%
Calories 116kcal 127kcal 1%
Calcium 24mg 10mg 1%
Phosphorus 156mg 150mg 1%
Magnesium 53mg 49mg 1%
Fats 0.53g 0.85g 0%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 22.54g N/A
Sugar 3.3g N/A
Zinc 1.29mg 1.25mg 0%
Sodium 4mg 5mg 0%
Vitamin E 0.28mg 0.26mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.044g 0%
Tryptophan 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.523mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Spelt
2
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more ProteinProtein +40.5%
Contains more OtherOther +44.6%
Contains more FatsFats +60.4%
Contains more CarbsCarbs +27.4%
~equal in Water ~66.56g

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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. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.