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

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

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Summary of differences between Buckwheat and Cowpea (Black-eyed pea)

  • The amount of Folate, Iron, Fiber, Copper, Vitamin B1, Phosphorus, Zinc, and Potassium in Cowpea (Black-eyed pea) is higher than in Buckwheat.
  • Cowpea (Black-eyed pea) covers your daily need of Folate 49% more than Buckwheat.
  • The amount of Sugar in Buckwheat is lower.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Buckwheat 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.
Buckwheat
Buckwheat
0
:
9
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +242.9%
Contains more Iron +213.8%
Contains more Phosphorus +122.9%
Contains more Potassium +215.9%
Contains more Zinc +111.5%
Contains more Copper +83.6%
Contains more Manganese +17.9%
Contains more Selenium +13.6%
Equal in Magnesium - 53
Equal in Sodium - 4
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
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 +242.9%
Contains more Iron +213.8%
Contains more Phosphorus +122.9%
Contains more Potassium +215.9%
Contains more Zinc +111.5%
Contains more Copper +83.6%
Contains more Manganese +17.9%
Contains more Selenium +13.6%
Equal in Magnesium - 53
Equal in Sodium - 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.
Buckwheat
Buckwheat
2
:
8
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin B3 +89.9%
Contains more Vitamin K +11.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +211.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +405%
Contains more Vitamin B2 +41%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +29.9%
Contains more Folate +1385.7%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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 +89.9%
Contains more Vitamin K +11.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +211.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +405%
Contains more Vitamin B2 +41%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +29.9%
Contains more Folate +1385.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Fats +17%
Contains more Protein +128.7%
Contains more Other +118.6%
Equal in Carbs - 20.76
Equal in Water - 70.04
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 +17%
Contains more Protein +128.7%
Contains more Other +118.6%
Equal in Carbs - 20.76
Equal in Water - 70.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Monounsaturated Fat +327.3%
Contains more Polyunsaturated fat +19.7%
Equal in Saturated Fat - 0.138
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 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 +327.3%
Contains more Polyunsaturated fat +19.7%
Equal in Saturated Fat - 0.138

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Cowpea (Black-eyed pea) Opinion
Net carbs 17.24g 14.26g Buckwheat
Protein 3.38g 7.73g Cowpea (Black-eyed pea)
Fats 0.62g 0.53g Buckwheat
Carbs 19.94g 20.76g Cowpea (Black-eyed pea)
Calories 92kcal 116kcal Cowpea (Black-eyed pea)
Fructose 0.1g Buckwheat
Sugar 0.9g 3.3g Buckwheat
Fiber 2.7g 6.5g Cowpea (Black-eyed pea)
Calcium 7mg 24mg Cowpea (Black-eyed pea)
Iron 0.8mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 51mg 53mg Cowpea (Black-eyed pea)
Phosphorus 70mg 156mg Cowpea (Black-eyed pea)
Potassium 88mg 278mg Cowpea (Black-eyed pea)
Sodium 4mg 4mg
Zinc 0.61mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.146mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.403mg 0.475mg Cowpea (Black-eyed pea)
Selenium 2.2µg 2.5µg Cowpea (Black-eyed pea)
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.09mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.04mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.039mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B3 0.94mg 0.495mg Buckwheat
Vitamin B5 0.359mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.077mg 0.1mg Cowpea (Black-eyed pea)
Folate 14µg 208µg Cowpea (Black-eyed pea)
Vitamin K 1.9µg 1.7µg Buckwheat
Tryptophan 0.049mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.129mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.127mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.212mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.172mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.044mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.133mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.173mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.079mg 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.134g 0.138g Buckwheat
Monounsaturated Fat 0.188g 0.044g Buckwheat
Polyunsaturated fat 0.188g 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat 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
8%
Buckwheat
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
24%
Buckwheat
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $0.4)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.4g)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.