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

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Summary of differences between Cowpea (Black-eyed pea) and Spelt

  • Cowpea (Black-eyed pea) has more Folate, while Spelt has more Manganese, Vitamin B3, Phosphorus, Copper, Iron, Magnesium, Zinc, Fiber and Selenium.
  • Spelt covers your daily need of Manganese 109% more than Cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains 5 times more Folate than Spelt. While Cowpea (Black-eyed pea) contains 208µg of Folate, Spelt contains only 45µg.

These are the specific foods used in this comparison Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Spelt, uncooked.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
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
:
7
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin A +50%
Contains more Folate +362.2%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Contains more Vitamin C +∞%
Contains more Vitamin A +50%
Contains more Folate +362.2%
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%

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
24
Cowpea (Black-eyed pea)
35
Spelt
Mineral Summary Score
44
Cowpea (Black-eyed pea)
92
Spelt

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 (Black-eyed pea)
87%
Spelt
Carbohydrates
21%
Cowpea (Black-eyed pea)
70%
Spelt
Fats
2%
Cowpea (Black-eyed pea)
11%
Spelt

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 (Black-eyed pea) Spelt
Rich in minerals ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sugars (difference - 3.52g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.268g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 (Black-eyed pea) Spelt Opinion
Calories 116 338 Spelt
Protein 7.73 14.57 Spelt
Fats 0.53 2.43 Spelt
Vitamin C 0.4 0 Cowpea (Black-eyed pea)
Carbs 20.76 70.19 Spelt
Cholesterol 0 0
Vitamin D 0 Cowpea (Black-eyed pea)
Iron 2.51 4.44 Spelt
Calcium 24 27 Spelt
Potassium 278 388 Spelt
Magnesium 53 136 Spelt
Sugars 3.3 6.82 Cowpea (Black-eyed pea)
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 (Black-eyed pea)
Vitamin A 15 10 Cowpea (Black-eyed pea)
Vitamin E 0.28 0.79 Spelt
Vitamin D 0 Cowpea (Black-eyed pea)
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
Folate 208 45 Cowpea (Black-eyed pea)
Trans Fat 0 Spelt
Saturated Fat 0.138 0.406 Cowpea (Black-eyed pea)
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 (Black-eyed pea)
Methionine 0.11 0.258 Spelt
Phenylalanine 0.451 0.737 Spelt
Valine 0.368 0.681 Spelt
Histidine 0.24 0.36 Spelt
Fructose 0.24 Spelt

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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/169745/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.