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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.

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Spelt vs Cowpea (Black-eyed pea) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Spelt
7
:
Contains more Iron +76.9%
Contains more Calcium +12.5%
Contains more Potassium +39.6%
Contains more Magnesium +156.6%
Contains more Copper +90.7%
Contains more Zinc +154.3%
Contains more Phosphorus +157.1%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 167% 9% 35% 98% 171% 90% 172% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains more Iron +76.9%
Contains more Calcium +12.5%
Contains more Potassium +39.6%
Contains more Magnesium +156.6%
Contains more Copper +90.7%
Contains more Zinc +154.3%
Contains more Phosphorus +157.1%
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
7
:
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 C +∞%
Contains more Vitamin A +50%
Contains more Folate +362.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 16% 0% 91% 27% 129% 65% 54% 0% 10% 34%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
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 C +∞%
Contains more Vitamin A +50%
Contains more Folate +362.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Spelt
24
Cowpea (Black-eyed pea)
Mineral Summary Score
92
Spelt
44
Cowpea (Black-eyed pea)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Spelt
46%
Cowpea (Black-eyed pea)
Carbohydrates
70%
Spelt
21%
Cowpea (Black-eyed pea)
Fats
11%
Spelt
2%
Cowpea (Black-eyed pea)

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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Spelt Cowpea (Black-eyed pea) Opinion
Calories 338 116 Spelt
Protein 14.57 7.73 Spelt
Fats 2.43 0.53 Spelt
Vitamin C 0 0.4 Cowpea (Black-eyed pea)
Carbs 70.19 20.76 Spelt
Cholesterol 0 0
Vitamin D 0 Cowpea (Black-eyed pea)
Iron 4.44 2.51 Spelt
Calcium 27 24 Spelt
Potassium 388 278 Spelt
Magnesium 136 53 Spelt
Sugar 6.82 3.3 Cowpea (Black-eyed pea)
Fiber 10.7 6.5 Spelt
Copper 0.511 0.268 Spelt
Zinc 3.28 1.29 Spelt
Starch 53.92 Spelt
Phosphorus 401 156 Spelt
Sodium 8 4 Cowpea (Black-eyed pea)
Vitamin A 10 15 Cowpea (Black-eyed pea)
Vitamin E 0.79 0.28 Spelt
Vitamin D 0 Cowpea (Black-eyed pea)
Vitamin B1 0.364 0.202 Spelt
Vitamin B2 0.113 0.055 Spelt
Vitamin B3 6.843 0.495 Spelt
Vitamin B5 1.068 0.411 Spelt
Vitamin B6 0.23 0.1 Spelt
Vitamin B12 0 0
Vitamin K 3.6 1.7 Spelt
Folate 45 208 Cowpea (Black-eyed pea)
Trans Fat 0 Spelt
Saturated Fat 0.406 0.138 Cowpea (Black-eyed pea)
Monounsaturated Fat 0.445 0.044 Spelt
Polyunsaturated fat 1.258 0.225 Spelt
Tryptophan 0.132 0.095 Spelt
Threonine 0.443 0.294 Spelt
Isoleucine 0.552 0.314 Spelt
Leucine 1.07 0.592 Spelt
Lysine 0.409 0.523 Cowpea (Black-eyed pea)
Methionine 0.258 0.11 Spelt
Phenylalanine 0.737 0.451 Spelt
Valine 0.681 0.368 Spelt
Histidine 0.36 0.24 Spelt
Fructose 0.24 Spelt

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.