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

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Differences between Buckwheat and Cowpea (Black-eyed pea)

  • Buckwheat has more Copper, Magnesium, Vitamin B3, Manganese, Vitamin B2, Phosphorus, Vitamin B5, Fiber, and Selenium, while Cowpea (Black-eyed pea) has more Folate.
  • Buckwheat's daily need coverage for Copper is 92% higher.
  • Cowpea (Black-eyed pea) contains 14 times less Vitamin B3 than Buckwheat. Buckwheat contains 7.02mg of Vitamin B3, while Cowpea (Black-eyed pea) contains 0.495mg.

The food types used in this comparison are Buckwheat and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Buckwheat 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 Magnesium +335.8%
Contains more Phosphorus +122.4%
Contains more Potassium +65.5%
Contains less Sodium -75%
Contains more Zinc +86%
Contains more Copper +310.4%
Contains more Calcium +33.3%
Contains more Iron +14.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Magnesium +335.8%
Contains more Phosphorus +122.4%
Contains more Potassium +65.5%
Contains less Sodium -75%
Contains more Zinc +86%
Contains more Copper +310.4%
Contains more Calcium +33.3%
Contains more Iron +14.1%

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
:
Contains more Vitamin B2 +672.7%
Contains more Vitamin B3 +1318.2%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +110%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Folate +593.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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 B2 +672.7%
Contains more Vitamin B3 +1318.2%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +110%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Folate +593.3%

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.
Buckwheat Cowpea (Black-eyed pea)
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Cowpea (Black-eyed pea) Opinion
Net carbs 61.5g 14.26g Buckwheat
Protein 13.25g 7.73g Buckwheat
Fats 3.4g 0.53g Buckwheat
Carbs 71.5g 20.76g Buckwheat
Calories 343kcal 116kcal Buckwheat
Starch g g
Fructose g g
Sugar g 3.3g Buckwheat
Fiber 10g 6.5g Buckwheat
Calcium 18mg 24mg Cowpea (Black-eyed pea)
Iron 2.2mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 231mg 53mg Buckwheat
Phosphorus 347mg 156mg Buckwheat
Potassium 460mg 278mg Buckwheat
Sodium 1mg 4mg Buckwheat
Zinc 2.4mg 1.29mg Buckwheat
Copper 1.1mg 0.268mg Buckwheat
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin E mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.101mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.425mg 0.055mg Buckwheat
Vitamin B3 7.02mg 0.495mg Buckwheat
Vitamin B5 1.233mg 0.411mg Buckwheat
Vitamin B6 0.21mg 0.1mg Buckwheat
Folate 30µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.192mg 0.095mg Buckwheat
Threonine 0.506mg 0.294mg Buckwheat
Isoleucine 0.498mg 0.314mg Buckwheat
Leucine 0.832mg 0.592mg Buckwheat
Lysine 0.672mg 0.523mg Buckwheat
Methionine 0.172mg 0.11mg Buckwheat
Phenylalanine 0.52mg 0.451mg Buckwheat
Valine 0.678mg 0.368mg Buckwheat
Histidine 0.309mg 0.24mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 1.04g 0.044g Buckwheat
Polyunsaturated fat 1.039g 0.225g Buckwheat

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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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
33
Buckwheat
24
Cowpea (Black-eyed pea)
Mineral Summary Score
109
Buckwheat
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
80%
Buckwheat
46%
Cowpea (Black-eyed pea)
Carbohydrates
72%
Buckwheat
21%
Cowpea (Black-eyed pea)
Fats
16%
Buckwheat
2%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.603g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 2)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $0.6)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
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.
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.