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

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

  • 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.
  • Bread covers your daily need of Selenium 56% more than Cowpea (Black-eyed pea).
  • Bread contains 150 times more Sodium than Cowpea (Black-eyed pea). 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

Bread vs Cowpea (Black-eyed pea) infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Potassium +24.7%
Contains less Sodium -99.3%
Contains more Copper +35.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
6
:
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bread Cowpea (Black-eyed pea) Opinion
Net carbs 51.07g 14.26g Bread
Protein 12.96g 7.73g Bread
Fats 4.27g 0.53g Bread
Carbs 55.77g 20.76g Bread
Calories 313kcal 116kcal Bread
Starch g g
Fructose g g
Sugar 6.42g 3.3g Cowpea (Black-eyed pea)
Fiber 4.7g 6.5g Cowpea (Black-eyed pea)
Calcium 165mg 24mg Bread
Iron 4.09mg 2.51mg Bread
Magnesium 59mg 53mg Bread
Phosphorus 188mg 156mg Bread
Potassium 223mg 278mg Cowpea (Black-eyed pea)
Sodium 601mg 4mg Cowpea (Black-eyed pea)
Zinc 1.47mg 1.29mg Bread
Copper 0.198mg 0.268mg Cowpea (Black-eyed pea)
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin E 0.24mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.439mg 0.202mg Bread
Vitamin B2 0.382mg 0.055mg Bread
Vitamin B3 6.25mg 0.495mg Bread
Vitamin B5 0.456mg 0.411mg Bread
Vitamin B6 0.153mg 0.1mg Bread
Folate 86µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 5.7µg 1.7µg Bread
Tryptophan 0.092mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.299mg 0.294mg 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)
Cholesterol 0mg 0mg
Trans Fat g 0g Bread
Saturated Fat 0.989g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 1.019g 0.044g Bread
Polyunsaturated fat 1.72g 0.225g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
24
Cowpea (Black-eyed pea)
Mineral Summary Score
66
Bread
44
Cowpea (Black-eyed pea)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
78%
Bread
46%
Cowpea (Black-eyed pea)
Carbohydrates
56%
Bread
21%
Cowpea (Black-eyed pea)
Fats
20%
Bread
2%
Cowpea (Black-eyed pea)

Comparison summary

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 is cheaper?
Bread
Bread is cheaper (difference - $1.7)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. 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.