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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.

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

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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +100%
Contains more Folate +593.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +100%
Contains more Folate +593.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the 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 table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Buckwheat
Buckwheat contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Buckwheat Cowpea (Black-eyed pea) Opinion
Calories 343 116 Buckwheat
Protein 13.25 7.73 Buckwheat
Fats 3.4 0.53 Buckwheat
Vitamin C 0 0.4 Cowpea (Black-eyed pea)
Carbs 71.5 20.76 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 2.51 Cowpea (Black-eyed pea)
Calcium 18 24 Cowpea (Black-eyed pea)
Potassium 460 278 Buckwheat
Magnesium 231 53 Buckwheat
Sugars 3.3 Buckwheat
Fiber 10 6.5 Buckwheat
Copper 1.1 0.268 Buckwheat
Zinc 2.4 1.29 Buckwheat
Starch
Phosphorus 347 156 Buckwheat
Sodium 1 4 Buckwheat
Vitamin A 0 15 Cowpea (Black-eyed pea)
Vitamin E 0.28 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.101 0.202 Cowpea (Black-eyed pea)
Vitamin B2 0.425 0.055 Buckwheat
Vitamin B3 7.02 0.495 Buckwheat
Vitamin B5 1.233 0.411 Buckwheat
Vitamin B6 0.21 0.1 Buckwheat
Vitamin B12 0 0
Vitamin K 1.7 Cowpea (Black-eyed pea)
Folate 30 208 Cowpea (Black-eyed pea)
Trans Fat 0 Buckwheat
Saturated Fat 0.741 0.138 Cowpea (Black-eyed pea)
Monounsaturated Fat 1.04 0.044 Buckwheat
Polyunsaturated fat 1.039 0.225 Buckwheat
Tryptophan 0.192 0.095 Buckwheat
Threonine 0.506 0.294 Buckwheat
Isoleucine 0.498 0.314 Buckwheat
Leucine 0.832 0.592 Buckwheat
Lysine 0.672 0.523 Buckwheat
Methionine 0.172 0.11 Buckwheat
Phenylalanine 0.52 0.451 Buckwheat
Valine 0.678 0.368 Buckwheat
Histidine 0.309 0.24 Buckwheat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.