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  6. Wheat Bread vs. Cowpea (Black-eyed pea)

Wheat Bread vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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How are Wheat Bread and Cowpea (Black-eyed pea) different?

  • Wheat Bread is richer in Selenium, Manganese, Vitamin B3, Vitamin B2, Vitamin B1, Iron, and Calcium, while Cowpea (Black-eyed pea) is higher in Folate, and Copper.
  • Wheat Bread covers your daily need of Selenium 56% more than Cowpea (Black-eyed pea).
  • Wheat Bread contains 150 times more Sodium than Cowpea (Black-eyed pea). Wheat Bread contains 601mg of Sodium, while Cowpea (Black-eyed pea) contains 4mg.

Bread, wheat, toasted and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
7
:
3
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +587.5%
Contains more Iron +62.9%
Contains more Magnesium +11.3%
Contains more Phosphorus +20.5%
Contains more Zinc +14%
Contains more Manganese +189.9%
Contains more Selenium +1236%
Contains more Potassium +24.7%
Contains less Sodium -99.3%
Contains more Copper +35.4%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +587.5%
Contains more Iron +62.9%
Contains more Magnesium +11.3%
Contains more Phosphorus +20.5%
Contains more Zinc +14%
Contains more Manganese +189.9%
Contains more Selenium +1236%
Contains more Potassium +24.7%
Contains less Sodium -99.3%
Contains more Copper +35.4%

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.
Wheat Bread
Wheat Bread
6
:
4
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin B1 +117.3%
Contains more Vitamin B2 +594.5%
Contains more Vitamin B3 +1162.6%
Contains more Vitamin B5 +10.9%
Contains more Vitamin B6 +53%
Contains more Vitamin K +235.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin C +100%
Contains more Folate +141.9%
Equal in Vitamin B5 - 0.411
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin B1 +117.3%
Contains more Vitamin B2 +594.5%
Contains more Vitamin B3 +1162.6%
Contains more Vitamin B5 +10.9%
Contains more Vitamin B6 +53%
Contains more Vitamin K +235.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin C +100%
Contains more Folate +141.9%
Equal in Vitamin B5 - 0.411

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Protein +67.7%
Contains more Fats +705.7%
Contains more Carbs +168.6%
Contains more Other +194.7%
Contains more Water +189.1%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Cowpea (Black-eyed pea)
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 Protein +67.7%
Contains more Fats +705.7%
Contains more Carbs +168.6%
Contains more Other +194.7%
Contains more Water +189.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Monounsaturated Fat +2215.9%
Contains more Polyunsaturated fat +664.4%
Contains less Saturated Fat -86%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains more Monounsaturated Fat +2215.9%
Contains more Polyunsaturated fat +664.4%
Contains less Saturated Fat -86%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread 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

All nutrients comparison - raw data values

Nutrient Wheat Bread Cowpea (Black-eyed pea) Opinion
Net carbs 51.07g 14.26g Wheat Bread
Protein 12.96g 7.73g Wheat Bread
Fats 4.27g 0.53g Wheat Bread
Carbs 55.77g 20.76g Wheat Bread
Calories 313kcal 116kcal Wheat Bread
Sugar 6.42g 3.3g Cowpea (Black-eyed pea)
Fiber 4.7g 6.5g Cowpea (Black-eyed pea)
Calcium 165mg 24mg Wheat Bread
Iron 4.09mg 2.51mg Wheat Bread
Magnesium 59mg 53mg Wheat Bread
Phosphorus 188mg 156mg Wheat Bread
Potassium 223mg 278mg Cowpea (Black-eyed pea)
Sodium 601mg 4mg Cowpea (Black-eyed pea)
Zinc 1.47mg 1.29mg Wheat Bread
Copper 0.198mg 0.268mg Cowpea (Black-eyed pea)
Manganese 1.377mg 0.475mg Wheat Bread
Selenium 33.4µg 2.5µg Wheat Bread
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.24mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0.2mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.439mg 0.202mg Wheat Bread
Vitamin B2 0.382mg 0.055mg Wheat Bread
Vitamin B3 6.25mg 0.495mg Wheat Bread
Vitamin B5 0.456mg 0.411mg Wheat Bread
Vitamin B6 0.153mg 0.1mg Wheat Bread
Folate 86µg 208µg Cowpea (Black-eyed pea)
Vitamin K 5.7µg 1.7µg Wheat Bread
Tryptophan 0.092mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.299mg 0.294mg Wheat Bread
Isoleucine 0.258mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.461mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.215mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.105mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.315mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.31mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.15mg 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.989g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 1.019g 0.044g Wheat Bread
Polyunsaturated fat 1.72g 0.225g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Wheat Bread
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
89%
Wheat Bread
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.7)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 597mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.851g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 8)
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.

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.