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

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

  • Spelt has more Manganese, Vitamin B3, Phosphorus, Copper, Iron, Magnesium, Zinc, Fiber, and Selenium, while Cowpea (Black-eyed pea) has more Folate.
  • Spelt covers your daily need of Manganese 109% more than Cowpea (Black-eyed pea).
  • Spelt contains 14 times more Vitamin B3 than Cowpea (Black-eyed pea). While Spelt contains 6.843mg of Vitamin B3, Cowpea (Black-eyed pea) contains only 0.495mg.

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

Infographic

Spelt vs Cowpea (Black-eyed pea) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
Spelt
7
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +12.5%
Contains more Iron +76.9%
Contains more Magnesium +156.6%
Contains more Phosphorus +157.1%
Contains more Potassium +39.6%
Contains more Zinc +154.3%
Contains more Copper +90.7%
Contains less Sodium -50%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 167% 98% 172% 35% 2% 90% 171%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Calcium +12.5%
Contains more Iron +76.9%
Contains more Magnesium +156.6%
Contains more Phosphorus +157.1%
Contains more Potassium +39.6%
Contains more Zinc +154.3%
Contains more Copper +90.7%
Contains less Sodium -50%

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
Spelt
Spelt
7
:
4
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
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%
Contains more Vitamin A +50%
Contains more Vitamin C +∞%
Contains more Folate +362.2%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
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%
Contains more Vitamin A +50%
Contains more Vitamin C +∞%
Contains more Folate +362.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
4
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Protein +88.5%
Contains more Fats +358.5%
Contains more Carbs +238.1%
Contains more Other +90.4%
Contains more Water +535.6%
Spelt
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
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more Protein +88.5%
Contains more Fats +358.5%
Contains more Carbs +238.1%
Contains more Other +90.4%
Contains more Water +535.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Monounsaturated Fat +911.4%
Contains more Polyunsaturated fat +459.1%
Contains less Saturated Fat -66%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains more Monounsaturated Fat +911.4%
Contains more Polyunsaturated fat +459.1%
Contains less Saturated Fat -66%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spelt Cowpea (Black-eyed pea)
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 Spelt Cowpea (Black-eyed pea) Opinion
Net carbs 59.49g 14.26g Spelt
Protein 14.57g 7.73g Spelt
Fats 2.43g 0.53g Spelt
Carbs 70.19g 20.76g Spelt
Calories 338kcal 116kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g 3.3g Cowpea (Black-eyed pea)
Fiber 10.7g 6.5g Spelt
Calcium 27mg 24mg Spelt
Iron 4.44mg 2.51mg Spelt
Magnesium 136mg 53mg Spelt
Phosphorus 401mg 156mg Spelt
Potassium 388mg 278mg Spelt
Sodium 8mg 4mg Cowpea (Black-eyed pea)
Zinc 3.28mg 1.29mg Spelt
Copper 0.511mg 0.268mg Spelt
Vitamin A 10IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.79mg 0.28mg Spelt
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.364mg 0.202mg Spelt
Vitamin B2 0.113mg 0.055mg Spelt
Vitamin B3 6.843mg 0.495mg Spelt
Vitamin B5 1.068mg 0.411mg Spelt
Vitamin B6 0.23mg 0.1mg Spelt
Folate 45µg 208µg Cowpea (Black-eyed pea)
Vitamin K 3.6µg 1.7µg Spelt
Tryptophan 0.132mg 0.095mg Spelt
Threonine 0.443mg 0.294mg Spelt
Isoleucine 0.552mg 0.314mg Spelt
Leucine 1.07mg 0.592mg Spelt
Lysine 0.409mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.258mg 0.11mg Spelt
Phenylalanine 0.737mg 0.451mg Spelt
Valine 0.681mg 0.368mg Spelt
Histidine 0.36mg 0.24mg Spelt
Saturated Fat 0.406g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.445g 0.044g Spelt
Polyunsaturated fat 1.258g 0.225g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Spelt
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
92%
Spelt
44%
Cowpea (Black-eyed pea)

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 is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/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.