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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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 CalciumCalcium +242.9%
Contains more PotassiumPotassium +215.9%
Contains more IronIron +213.8%
Contains more CopperCopper +83.6%
Contains more ZincZinc +111.5%
Contains more PhosphorusPhosphorus +122.9%
Contains more ManganeseManganese +17.9%
Contains more SeleniumSelenium +13.6%
~equal in Magnesium ~53mg
~equal in Sodium ~4mg

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% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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 B3Vitamin B3 +89.9%
Contains more Vitamin KVitamin K +11.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +211.1%
Contains more Vitamin B1Vitamin B1 +405%
Contains more Vitamin B2Vitamin B2 +41%
Contains more Vitamin B5Vitamin B5 +14.5%
Contains more Vitamin B6Vitamin B6 +29.9%
Contains more FolateFolate +1385.7%
Contains more CholineCholine +60.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 FatsFats +17%
Contains more ProteinProtein +128.7%
Contains more OtherOther +118.6%
~equal in Carbs ~20.76g
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 +327.3%
Contains more Poly. FatPolyunsaturated fat +19.7%
~equal in Saturated fat ~0.138g

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 Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Cowpea (Black-eyed pea) DV% diff.
Folate 14µg 208µg 49%
Iron 0.8mg 2.51mg 21%
Fiber 2.7g 6.5g 15%
Vitamin B1 0.04mg 0.202mg 14%
Copper 0.146mg 0.268mg 14%
Phosphorus 70mg 156mg 12%
Protein 3.38g 7.73g 9%
Zinc 0.61mg 1.29mg 6%
Potassium 88mg 278mg 6%
Manganese 0.403mg 0.475mg 3%
Vitamin B3 0.94mg 0.495mg 3%
Calcium 7mg 24mg 2%
Vitamin B6 0.077mg 0.1mg 2%
Choline 20.1mg 32.2mg 2%
Vitamin B2 0.039mg 0.055mg 1%
Vitamin B5 0.359mg 0.411mg 1%
Selenium 2.2µg 2.5µg 1%
Calories 92kcal 116kcal 1%
Vitamin E 0.09mg 0.28mg 1%
Fats 0.62g 0.53g 0%
Vitamin C 0mg 0.4mg 0%
Carbs 19.94g 20.76g 0%
Net carbs 17.24g 14.26g N/A
Magnesium 51mg 53mg 0%
Sugar 0.9g 3.3g N/A
Sodium 4mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 1.9µg 1.7µg 0%
Saturated fat 0.134g 0.138g 0%
Monounsaturated fat 0.188g 0.044g 0%
Polyunsaturated fat 0.188g 0.225g 0%
Tryptophan 0.049mg 0.095mg 0%
Threonine 0.129mg 0.294mg 0%
Isoleucine 0.127mg 0.314mg 0%
Leucine 0.212mg 0.592mg 0%
Lysine 0.172mg 0.523mg 0%
Methionine 0.044mg 0.11mg 0%
Phenylalanine 0.133mg 0.451mg 0%
Valine 0.173mg 0.368mg 0%
Histidine 0.079mg 0.24mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 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.