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  6. Cowpea (Black-eyed pea) vs. Spelt

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 for 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.
  • Cowpea (Black-eyed pea) has a lower glycemic index. The glycemic index of cowpea (Black-eyed pea) is 52, while the glycemic index of spelt is 63.

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

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
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +156.6%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +39.6%
Contains more IronIron +76.9%
Contains more CopperCopper +90.7%
Contains more ZincZinc +154.3%
Contains more PhosphorusPhosphorus +157.1%
Contains more ManganeseManganese +528%
Contains more SeleniumSelenium +368%

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
Spelt
7
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +362.2%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +182.1%
Contains more Vitamin B1Vitamin B1 +80.2%
Contains more Vitamin B2Vitamin B2 +105.5%
Contains more Vitamin B3Vitamin B3 +1282.4%
Contains more Vitamin B5Vitamin B5 +159.9%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin KVitamin K +111.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Spelt DV% diff.
Manganese 0.475mg 2.983mg 109%
Folate 208µg 45µg 41%
Vitamin B3 0.495mg 6.843mg 40%
Phosphorus 156mg 401mg 35%
Copper 0.268mg 0.511mg 27%
Iron 2.51mg 4.44mg 24%
Starch 53.92g 22%
Magnesium 53mg 136mg 20%
Zinc 1.29mg 3.28mg 18%
Selenium 2.5µg 11.7µg 17%
Fiber 6.5g 10.7g 17%
Carbs 20.76g 70.19g 16%
Vitamin B1 0.202mg 0.364mg 14%
Protein 7.73g 14.57g 14%
Vitamin B5 0.411mg 1.068mg 13%
Calories 116kcal 338kcal 11%
Vitamin B6 0.1mg 0.23mg 10%
Polyunsaturated fat 0.225g 1.258g 7%
Choline 32.2mg 6%
Vitamin B2 0.055mg 0.113mg 4%
Vitamin E 0.28mg 0.79mg 3%
Potassium 278mg 388mg 3%
Fats 0.53g 2.43g 3%
Vitamin K 1.7µg 3.6µg 2%
Saturated fat 0.138g 0.406g 1%
Monounsaturated fat 0.044g 0.445g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 59.49g N/A
Calcium 24mg 27mg 0%
Sugar 3.3g 6.82g N/A
Sodium 4mg 8mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.095mg 0.132mg 0%
Threonine 0.294mg 0.443mg 0%
Isoleucine 0.314mg 0.552mg 0%
Leucine 0.592mg 1.07mg 0%
Lysine 0.523mg 0.409mg 0%
Methionine 0.11mg 0.258mg 0%
Phenylalanine 0.451mg 0.737mg 0%
Valine 0.368mg 0.681mg 0%
Histidine 0.24mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

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
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +535.6%
Contains more ProteinProtein +88.5%
Contains more FatsFats +358.5%
Contains more CarbsCarbs +238.1%
Contains more OtherOther +90.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -66%
Contains more Mono. FatMonounsaturated fat +911.4%
Contains more Poly. FatPolyunsaturated fat +459.1%

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/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.