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Pea raw vs. Spelt — In-Depth Nutrition Comparison

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The main differences between pea raw and spelt

  • Pea raw has more vitamin C; however, spelt has more manganese, phosphorus, copper, iron, vitamin B3, magnesium, fiber, vitamin B5, and zinc.
  • Daily need coverage for manganese for spelt is 112% higher.

Food types used in this article are Peas, green, raw and Spelt, uncooked.

Infographic

Pea raw vs Spelt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Spelt
8
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 -37.5%
Contains more MagnesiumMagnesium +312.1%
Contains more PotassiumPotassium +59%
Contains more IronIron +202%
Contains more CopperCopper +190.3%
Contains more ZincZinc +164.5%
Contains more PhosphorusPhosphorus +271.3%
Contains more ManganeseManganese +627.6%
Contains more SeleniumSelenium +550%
~equal in Calcium ~27mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Spelt
5
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 Vitamin B2Vitamin B2 +16.8%
Contains more Vitamin KVitamin K +588.9%
Contains more FolateFolate +44.4%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +507.7%
Contains more Vitamin B1Vitamin B1 +36.8%
Contains more Vitamin B3Vitamin B3 +227.4%
Contains more Vitamin B5Vitamin B5 +926.9%
Contains more Vitamin B6Vitamin B6 +36.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
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 +615.6%
Contains more ProteinProtein +168.8%
Contains more FatsFats +507.5%
Contains more CarbsCarbs +385.7%
Contains more OtherOther +105.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
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 -82.5%
Contains more Mono. FatMonounsaturated fat +1171.4%
Contains more Poly. FatPolyunsaturated fat +572.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Spelt
3
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
Contains more SucroseSucrose +745.8%
Contains more FructoseFructose +62.5%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +600%
Contains more MaltoseMaltose +2929.4%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pea raw Spelt
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pea raw Spelt DV% diff.
Manganese 0.41mg 2.983mg 112%
Vitamin C 40mg 0mg 44%
Phosphorus 108mg 401mg 42%
Iron 1.47mg 4.44mg 37%
Copper 0.176mg 0.511mg 37%
Vitamin B3 2.09mg 6.843mg 30%
Magnesium 33mg 136mg 25%
Starch 53.92g 22%
Fiber 5.7g 10.7g 20%
Vitamin B5 0.104mg 1.068mg 19%
Carbs 14.45g 70.19g 19%
Zinc 1.24mg 3.28mg 19%
Vitamin K 24.8µg 3.6µg 18%
Protein 5.42g 14.57g 18%
Selenium 1.8µg 11.7µg 18%
Calories 81kcal 338kcal 13%
Vitamin B1 0.266mg 0.364mg 8%
Polyunsaturated fat 0.187g 1.258g 7%
Choline 28.4mg 5%
Folate 65µg 45µg 5%
Vitamin B6 0.169mg 0.23mg 5%
Vitamin A 38µg 0µg 4%
Vitamin E 0.13mg 0.79mg 4%
Potassium 244mg 388mg 4%
Fats 0.4g 2.43g 3%
Saturated fat 0.071g 0.406g 2%
Monounsaturated fat 0.035g 0.445g 1%
Vitamin B2 0.132mg 0.113mg 1%
Net carbs 8.75g 59.49g N/A
Calcium 25mg 27mg 0%
Sugar 5.67g 6.82g N/A
Sodium 5mg 8mg 0%
Tryptophan 0.037mg 0.132mg 0%
Threonine 0.203mg 0.443mg 0%
Isoleucine 0.195mg 0.552mg 0%
Leucine 0.323mg 1.07mg 0%
Lysine 0.317mg 0.409mg 0%
Methionine 0.082mg 0.258mg 0%
Phenylalanine 0.2mg 0.737mg 0%
Valine 0.235mg 0.681mg 0%
Histidine 0.107mg 0.36mg 0%
Fructose 0.39g 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
32%
Spelt
Minerals Daily Need Coverage Score
31%
Pea raw
119%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.3)
Which food is lower in Sugar?
Pea raw
Pea raw is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 0.335g)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.