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

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 for 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.
  • 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 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
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%
Contains less SodiumSodium -50%

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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +362.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +88.5%
Contains more FatsFats +358.5%
Contains more CarbsCarbs +238.1%
Contains more OtherOther +90.4%
Contains more WaterWater +535.6%

Fat Type Comparison

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

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. 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.