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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 MagnesiumMagnesium +11.3%
Contains more CalciumCalcium +587.5%
Contains more IronIron +62.9%
Contains more ZincZinc +14%
Contains more PhosphorusPhosphorus +20.5%
Contains more ManganeseManganese +189.9%
Contains more SeleniumSelenium +1236%
Contains more PotassiumPotassium +24.7%
Contains more CopperCopper +35.4%
Contains less SodiumSodium -99.3%

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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 B1Vitamin B1 +117.3%
Contains more Vitamin B2Vitamin B2 +594.5%
Contains more Vitamin B3Vitamin B3 +1162.6%
Contains more Vitamin B6Vitamin B6 +53%
Contains more Vitamin KVitamin K +235.3%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more FolateFolate +141.9%
Contains more CholineCholine +45.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.411mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Cowpea (Black-eyed pea) DV% diff.
Selenium 33.4µg 2.5µg 56%
Manganese 1.377mg 0.475mg 39%
Vitamin B3 6.25mg 0.495mg 36%
Folate 86µg 208µg 31%
Sodium 601mg 4mg 26%
Vitamin B2 0.382mg 0.055mg 25%
Vitamin B1 0.439mg 0.202mg 20%
Iron 4.09mg 2.51mg 20%
Calcium 165mg 24mg 14%
Carbs 55.77g 20.76g 12%
Polyunsaturated fat 1.72g 0.225g 10%
Protein 12.96g 7.73g 10%
Calories 313kcal 116kcal 10%
Copper 0.198mg 0.268mg 8%
Fiber 4.7g 6.5g 7%
Fats 4.27g 0.53g 6%
Phosphorus 188mg 156mg 5%
Vitamin B6 0.153mg 0.1mg 4%
Saturated fat 0.989g 0.138g 4%
Vitamin K 5.7µg 1.7µg 3%
Zinc 1.47mg 1.29mg 2%
Monounsaturated fat 1.019g 0.044g 2%
Choline 22.1mg 32.2mg 2%
Potassium 223mg 278mg 2%
Vitamin B5 0.456mg 0.411mg 1%
Magnesium 59mg 53mg 1%
Vitamin C 0.2mg 0.4mg 0%
Net carbs 51.07g 14.26g N/A
Sugar 6.42g 3.3g N/A
Vitamin E 0.24mg 0.28mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.092mg 0.095mg 0%
Threonine 0.299mg 0.294mg 0%
Isoleucine 0.258mg 0.314mg 0%
Leucine 0.461mg 0.592mg 0%
Lysine 0.215mg 0.523mg 0%
Methionine 0.105mg 0.11mg 0%
Phenylalanine 0.315mg 0.451mg 0%
Valine 0.31mg 0.368mg 0%
Histidine 0.15mg 0.24mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +67.7%
Contains more FatsFats +705.7%
Contains more CarbsCarbs +168.6%
Contains more OtherOther +194.7%
Contains more WaterWater +189.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains more Mono. FatMonounsaturated fat +2215.9%
Contains more Poly. FatPolyunsaturated fat +664.4%
Contains less Sat. FatSaturated fat -86%

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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. 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.