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Spelt vs Split Peas: Which Is Healthier?

This article explains the key similarities and differences between spelt and split peas, foods from the grains and legumes food groups. Read on to learn more about the spelt vs split peas comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 21, 2023.

Although spelt and split peas belong to different food groups, while spelt belong is a grain, and split peas belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares spelt and split peas, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how spelt and split peas compare specifically.

Spelt

Spelt (Triticum spelta) is an ancient type of wheat that is believed to have originated in the Near East.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Spelt is commonly used in baking, particularly in traditional dishes such as bread and pasta. It has a nutty and slightly sweet flavor and can be used as a substitute for wheat flour in most recipes. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Spelt is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Spelt is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

Split Peas

Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.

They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.

Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.

One of the main health benefits of split peas is their high protein content.

They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.

Split peas are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Split Peas are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Spelt vs Split Peas Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing spelt vs split peas.

This comparison will start by comparing the caloric value of spelt and split peas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

SpeltSplit Peas
Energy338 kcal364 kcal
Carbs70.2 g61.6 g
Sugar6.82 g3.14 g
Fiber10.7 g22.2 g
Protein14.6 g23.1 g
Fat2.43 g3.89 g
Saturated Fat0.406 g0.408 g

Spelt vs Split Peas Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing spelt vs split peas for weight loss, spelt is slightly lower in calories, with 338 calories per 100 grams, compared to 364 calories per 100 grams of split peas.

However, both spelt and split peas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Spelt vs Split Peas Protein

Legumes and most legume products, including spelt and split peas, are important sources of plant-based protein.

Split Peas offer around 37% more protein than spelt.

Split Peas have 23.1 grams of protein per 100 grams, while spelt has 14.6 grams of protein per 100 grams.

Spelt vs Split Peas Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in spelt and split peas.

The total amount of carbohydrates is around 12% higher in spelt than in split peas. It have 70.2 grams per 100 grams, compared to 61.6 grams in split peas.

There’s less sugar in split peas than in spelt, 53% precisely.

One handful of split peas (28 grams) contains 0.9 grams of sugar, while the same amount of spelt contains 1.9 grams.

Lastly, let’s take a look at the dietary fiber in spelt and split peas.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 6.2 grams of fiber per portion, split peas are a better source of fiber than spelt which offer 3 grams per portion.

Spelt vs Split Peas Fats

Like most other grains and legumes, with the exception of lupins and peanuts, spelt and split peas are low in fat.

Fats in spelt and split peas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in spelt and split peas:

  • Spelt: 2.4 grams per 100 grams
  • Split Peas: 3.9 per 100 grams

Speaking of saturated fats, spelt and split peas contain the same amount of saturated fats, 0.4 grams per 100 grams.

Spelt vs Split Peas Vitamins Content

This section will discuss the vitamin content of spelt and split peas.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Spelt has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin K.

However, split peas have a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Spelt and split peas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins spelt and split peas contain side by side, so you can easily compare them.

SpeltSplit Peas
Vitamin A10 IU149 IU
Vitamin C01.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.364 mg0.719 mg
Vitamin B2 (Riboflavin)0.113 mg0.244 mg
Vitamin B3 (Niacin)6.84 mg3.61 mg
Vitamin B5 (Pantothenic acid)1.07 mg0.962 mg
Vitamin B6 (Pyroxidine)0.23 mg0.14 mg
Vitamin B9 (Folate)45 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.79 mg0.12 mg
Vitamin K3.6 µg15.9 µg

Spelt vs Split Peas Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the spelt and split peas comparison focuses on their mineral content.

Spelt is a better source of calcium, copper, iron, potassium, and zinc than split peas.

On the other hand, split peas are a higher amount of magnesium, manganese, phosphorus, selenium, and sodium.

Spelt and split peas contain the same amount of fluoride.

Check out the table below to learn how spelt and split peas compare when it comes to mineral content.

SpeltSplit Peas
Calcium27 mg46 mg
Copper0.511 mg0.809 mg
Fluoride00
Iron4.44 mg4.73 mg
Magnesium136 mg63 mg
Manganese2.98 mg1.19 mg
Phosphorus401 mg334 mg
Potassium388 mg852 mg
Selenium11.7 µg10.7 µg
Sodium8 mg5 mg
Zinc3.28 mg3.49 mg

The Final Word

Spelt and split peas are highly nutritious and a great addition to a plant-based diet.

Both spelt and split peas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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