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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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The main differences between spelt and cowpea (Black-eyed pea)

  • Spelt has more manganese and vitamin B3; however, cowpea (Black-eyed pea) has more folate, iron, fiber, vitamin B1, and copper.
  • Daily need coverage for folate for cowpea (Black-eyed pea) is 49% higher.
  • Cowpea (Black-eyed pea) has 5 times less vitamin B3 than spelt. Spelt has 2.57mg of vitamin B3, while cowpea (Black-eyed pea) has 0.495mg.
  • Spelt has a higher glycemic index than cowpea (Black-eyed pea).

Food types used in this article are Spelt, cooked 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
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 ManganeseManganese +129.7%
Contains more SeleniumSelenium +60%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +94.4%
Contains more IronIron +50.3%
Contains more CopperCopper +24.7%
Contains less SodiumSodium -20%
~equal in Magnesium ~53mg
~equal in Zinc ~1.29mg
~equal in Phosphorus ~156mg

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
1
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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 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 B3Vitamin B3 +419.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +96.1%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B6Vitamin B6 +25%
Contains more FolateFolate +1500%
~equal in Vitamin E ~0.28mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Cowpea (Black-eyed pea) DV% diff.
Folate 13µg 208µg 49%
Manganese 1.091mg 0.475mg 27%
Vitamin B3 2.57mg 0.495mg 13%
Iron 1.67mg 2.51mg 11%
Fiber 3.9g 6.5g 10%
Vitamin B1 0.103mg 0.202mg 8%
Starch 19.57g 8%
Vitamin B5 0.411mg 8%
Choline 32.2mg 6%
Copper 0.215mg 0.268mg 6%
Protein 5.5g 7.73g 4%
Potassium 143mg 278mg 4%
Selenium 4µg 2.5µg 3%
Vitamin B6 0.08mg 0.1mg 2%
Carbs 26.44g 20.76g 2%
Vitamin B2 0.03mg 0.055mg 2%
Polyunsaturated fat 0.225g 2%
Vitamin K 1.7µg 1%
Saturated fat 0.138g 1%
Calories 127kcal 116kcal 1%
Calcium 10mg 24mg 1%
Phosphorus 150mg 156mg 1%
Magnesium 49mg 53mg 1%
Fats 0.85g 0.53g 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 22.54g 14.26g N/A
Sugar 3.3g N/A
Zinc 1.25mg 1.29mg 0%
Sodium 5mg 4mg 0%
Vitamin E 0.26mg 0.28mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.044g 0%
Tryptophan 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.523mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 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 FatsFats +60.4%
Contains more CarbsCarbs +27.4%
Contains more ProteinProtein +40.5%
Contains more OtherOther +44.6%
~equal in Water ~70.04g

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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/169746/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.