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

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

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Important differences between Wheat and Cowpea (Black-eyed pea)

  • Wheat has more Selenium, Manganese, Vitamin B3, and Zinc, however, Cowpea (Black-eyed pea) has more Folate, Iron, Vitamin B1, Fiber, and Copper.
  • Wheat's daily need coverage for Selenium is 53% more.
  • Wheat has 5 times more Vitamin B3 than Cowpea (Black-eyed pea). Wheat has 2.305mg of Vitamin B3, while Cowpea (Black-eyed pea) has 0.495mg.

The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Wheat 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
Wheat
3
:
7
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Zinc +42.6%
Contains more Manganese +116.8%
Contains more Selenium +1176%
Contains more Calcium +166.7%
Contains more Iron +42.6%
Contains more Magnesium +10.4%
Contains more Potassium +69.5%
Contains less Sodium -50%
Contains more Copper +29.5%
Equal in Phosphorus - 156
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
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 Zinc +42.6%
Contains more Manganese +116.8%
Contains more Selenium +1176%
Contains more Calcium +166.7%
Contains more Iron +42.6%
Contains more Magnesium +10.4%
Contains more Potassium +69.5%
Contains less Sodium -50%
Contains more Copper +29.5%
Equal in Phosphorus - 156

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
Wheat
1
:
10
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin B3 +365.7%
Contains more Vitamin A +275%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +112.6%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B6 +42.9%
Contains more Folate +1790.9%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
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 B3 +365.7%
Contains more Vitamin A +275%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +112.6%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B6 +42.9%
Contains more Folate +1790.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Fats +56.6%
Contains more Carbs +32.9%
Contains more Protein +35.4%
Contains more Other +38.2%
Equal in Water - 70.04
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 Fats +56.6%
Contains more Carbs +32.9%
Contains more Protein +35.4%
Contains more Other +38.2%
Equal in Water - 70.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
3
:
0
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +90.9%
Equal in Polyunsaturated fat - 0.225
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +90.9%
Equal in Polyunsaturated fat - 0.225

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Cowpea (Black-eyed pea) Opinion
Net carbs 23.3g 14.26g Wheat
Protein 5.71g 7.73g Cowpea (Black-eyed pea)
Fats 0.83g 0.53g Wheat
Carbs 27.6g 20.76g Wheat
Calories 132kcal 116kcal Wheat
Sugar 3.07g 3.3g Wheat
Fiber 4.3g 6.5g Cowpea (Black-eyed pea)
Calcium 9mg 24mg Cowpea (Black-eyed pea)
Iron 1.76mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 48mg 53mg Cowpea (Black-eyed pea)
Phosphorus 147mg 156mg Cowpea (Black-eyed pea)
Potassium 164mg 278mg Cowpea (Black-eyed pea)
Sodium 8mg 4mg Cowpea (Black-eyed pea)
Zinc 1.84mg 1.29mg Wheat
Copper 0.207mg 0.268mg Cowpea (Black-eyed pea)
Manganese 1.03mg 0.475mg Wheat
Selenium 31.9µg 2.5µg Wheat
Vitamin A 4IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg Cowpea (Black-eyed pea)
Vitamin E 0.24mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.095mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.03mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B3 2.305mg 0.495mg Wheat
Vitamin B5 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.07mg 0.1mg Cowpea (Black-eyed pea)
Folate 11µg 208µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.051mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.172mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.22mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.432mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.161mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.097mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.3mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.267mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.147mg 0.24mg Cowpea (Black-eyed pea)
Trans Fat 0.002g 0g Cowpea (Black-eyed pea)
Saturated Fat 0.077g 0.138g Wheat
Monounsaturated Fat 0.084g 0.044g Wheat
Polyunsaturated fat 0.243g 0.225g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
9%
Wheat
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
61%
Wheat
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 2)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.