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

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The main differences between club sandwich and cowpea (Black-eyed pea)

  • Club sandwich has more selenium, vitamin B3, vitamin B12, and vitamin B6; however, cowpea (Black-eyed pea) has more folate, fiber, and copper.
  • Daily need coverage for folate for cowpea (Black-eyed pea) is 44% higher.
  • Cowpea (Black-eyed pea) is lower in cholesterol.

Food types used in this article are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Club sandwich 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" 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
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 +295.8%
Contains more PhosphorusPhosphorus +37.8%
Contains more SeleniumSelenium +892%
Contains more MagnesiumMagnesium +65.6%
Contains more PotassiumPotassium +23%
Contains more IronIron +83.2%
Contains more CopperCopper +201.1%
Contains less SodiumSodium -99.4%
~equal in Zinc ~1.29mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
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 CVitamin C +1000%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin EVitamin E +117.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +238.2%
Contains more Vitamin B3Vitamin B3 +1026.3%
Contains more Vitamin B5Vitamin B5 +101%
Contains more Vitamin B6Vitamin B6 +196%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +411.8%
Contains more CholineCholine +48.4%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more FolateFolate +571%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 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 ProteinProtein +122.4%
Contains more FatsFats +1418.9%
Contains more OtherOther +152.1%
Contains more WaterWater +33.4%
~equal in Carbs ~20.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 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 +6602.3%
Contains more Poly. FatPolyunsaturated fat +735.6%
Contains less Sat. FatSaturated fat -95.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Club sandwich Cowpea (Black-eyed pea) DV% diff.
Folate 31µg 208µg 44%
Selenium 24.8µg 2.5µg 41%
Vitamin B3 5.575mg 0.495mg 32%
Sodium 630mg 4mg 27%
Fiber 1.2g 6.5g 21%
Manganese 0.475mg 21%
Copper 0.089mg 0.268mg 20%
Vitamin B12 0.47µg 0µg 20%
Protein 17.19g 7.73g 19%
Cholesterol 46mg 0mg 15%
Vitamin B6 0.296mg 0.1mg 15%
Iron 1.37mg 2.51mg 14%
Saturated fat 3.109g 0.138g 14%
Fats 8.05g 0.53g 12%
Polyunsaturated fat 1.88g 0.225g 11%
Vitamin B2 0.186mg 0.055mg 10%
Vitamin B5 0.826mg 0.411mg 8%
Phosphorus 215mg 156mg 8%
Calcium 95mg 24mg 7%
Monounsaturated fat 2.949g 0.044g 7%
Vitamin K 8.7µg 1.7µg 6%
Calories 220kcal 116kcal 5%
Magnesium 32mg 53mg 5%
Vitamin C 4.4mg 0.4mg 4%
Vitamin A 35µg 1µg 4%
Vitamin B1 0.172mg 0.202mg 3%
Choline 47.8mg 32.2mg 3%
Vitamin E 0.61mg 0.28mg 2%
Potassium 226mg 278mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Carbs 19.87g 20.76g 0%
Net carbs 18.67g 14.26g N/A
Sugar 4.68g 3.3g N/A
Zinc 1.34mg 1.29mg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.523mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - DPA 0.004g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich 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
37%
Club sandwich
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
50%
Club sandwich
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Cholesterol?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 1.38g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 626mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 2.971g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 52)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
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.

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.