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Spelt vs. Pea soup — In-Depth Nutrition Comparison

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How are spelt and pea soup different?

  • Spelt has more manganese, phosphorus, iron, copper, vitamin B3, fiber, magnesium, vitamin B1, zinc, and vitamin B5 than pea soup.
  • Daily need coverage for manganese for spelt is 119% higher.
  • Spelt contains 22 times more vitamin B5 than pea soup. While spelt contains 1.068mg of vitamin B5, pea soup contains only 0.049mg.

Spelt, uncooked and Soup, pea, green, canned, prepared with equal volume water are the varieties used in this article.

Infographic

Spelt vs Pea soup 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
10
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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Contains more MagnesiumMagnesium +806.7%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +446.5%
Contains more IronIron +508.2%
Contains more CopperCopper +250%
Contains more ZincZinc +412.5%
Contains more PhosphorusPhosphorus +753.2%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +1117.6%
Contains more SeleniumSelenium +225%

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
8
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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Contains more Vitamin EVitamin E +777.8%
Contains more Vitamin B1Vitamin B1 +810%
Contains more Vitamin B2Vitamin B2 +352%
Contains more Vitamin B3Vitamin B3 +1381.2%
Contains more Vitamin B5Vitamin B5 +2079.6%
Contains more Vitamin B6Vitamin B6 +1050%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +4400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more ProteinProtein +355.3%
Contains more FatsFats +122.9%
Contains more CarbsCarbs +610.4%
Contains more OtherOther +39.8%
Contains more WaterWater +667.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
3
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Contains less Sat. FatSaturated fat -22.5%
Contains more Mono. FatMonounsaturated fat +19.6%
Contains more Poly. FatPolyunsaturated fat +785.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spelt Pea soup DV% diff.
Manganese 2.983mg 0.245mg 119%
Phosphorus 401mg 47mg 51%
Iron 4.44mg 0.73mg 46%
Copper 0.511mg 0.146mg 41%
Vitamin B3 6.843mg 0.462mg 40%
Fiber 10.7g 1.9g 35%
Magnesium 136mg 15mg 29%
Vitamin B1 0.364mg 0.04mg 27%
Zinc 3.28mg 0.64mg 24%
Protein 14.57g 3.2g 23%
Starch 53.92g 22%
Vitamin B5 1.068mg 0.049mg 20%
Carbs 70.19g 9.88g 20%
Vitamin B6 0.23mg 0.02mg 16%
Selenium 11.7µg 3.6µg 15%
Calories 338kcal 61kcal 14%
Sodium 8mg 336mg 14%
Folate 45µg 1µg 11%
Potassium 388mg 71mg 9%
Polyunsaturated fat 1.258g 0.142g 7%
Vitamin B2 0.113mg 0.025mg 7%
Vitamin E 0.79mg 0.09mg 5%
Vitamin K 3.6µg 0.2µg 3%
Calcium 27mg 12mg 2%
Choline 13.2mg 2%
Fats 2.43g 1.09g 2%
Saturated fat 0.406g 0.524g 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 59.49g 7.98g N/A
Sugar 6.82g 3.19g N/A
Vitamin A 0µg 3µg 0%
Monounsaturated fat 0.445g 0.372g 0%
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 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
Spelt Pea soup
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
32%
Spelt
3%
Pea soup
Minerals Daily Need Coverage Score
119%
Spelt
23%
Pea soup

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 328mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 0.118g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Pea soup
Pea soup is lower in Sugar (difference - 3.63g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.