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

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How are Cowpea (Black-eyed pea) and Bread different?

  • Cowpea (Black-eyed pea) is richer in Folate, and Copper, while Bread is higher in Selenium, Manganese, Vitamin B3, Vitamin B2, Iron, Vitamin B1, and Calcium.
  • Bread covers your daily need of Selenium 56% more than Cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains 2 times more Folate than Bread. Cowpea (Black-eyed pea) contains 208µg of Folate, while Bread contains 86µg.
  • Cowpea (Black-eyed pea) is lower in Sodium.

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Bread, wheat, toasted types were used in this article.

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Cowpea (Black-eyed pea) vs Bread 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 +24.7%
Contains more Copper +35.4%
Contains less Sodium -99.3%
Contains more Iron +62.9%
Contains more Calcium +587.5%
Contains more Magnesium +11.3%
Contains more Zinc +14%
Contains more Phosphorus +20.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Potassium +24.7%
Contains more Copper +35.4%
Contains less Sodium -99.3%
Contains more Iron +62.9%
Contains more Calcium +587.5%
Contains more Magnesium +11.3%
Contains more Zinc +14%
Contains more Phosphorus +20.5%

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
:
6
Bread
Contains more Vitamin C +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Folate +141.9%
Contains more Vitamin B1 +117.3%
Contains more Vitamin B2 +594.5%
Contains more Vitamin B3 +1162.6%
Contains more Vitamin B5 +10.9%
Contains more Vitamin B6 +53%
Contains more Vitamin K +235.3%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Contains more Vitamin C +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Folate +141.9%
Contains more Vitamin B1 +117.3%
Contains more Vitamin B2 +594.5%
Contains more Vitamin B3 +1162.6%
Contains more Vitamin B5 +10.9%
Contains more Vitamin B6 +53%
Contains more Vitamin K +235.3%

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
24
Cowpea (Black-eyed pea)
38
Bread
Mineral Summary Score
44
Cowpea (Black-eyed pea)
66
Bread

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
46%
Cowpea (Black-eyed pea)
78%
Bread
Carbohydrates
21%
Cowpea (Black-eyed pea)
56%
Bread
Fats
2%
Cowpea (Black-eyed pea)
20%
Bread

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Bread
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 Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 597mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.851g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 8)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.7)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Bread Opinion
Calories 116 313 Bread
Protein 7.73 12.96 Bread
Fats 0.53 4.27 Bread
Vitamin C 0.4 0.2 Cowpea (Black-eyed pea)
Carbs 20.76 55.77 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 2.51 4.09 Bread
Calcium 24 165 Bread
Potassium 278 223 Cowpea (Black-eyed pea)
Magnesium 53 59 Bread
Sugar 3.3 6.42 Cowpea (Black-eyed pea)
Fiber 6.5 4.7 Cowpea (Black-eyed pea)
Copper 0.268 0.198 Cowpea (Black-eyed pea)
Zinc 1.29 1.47 Bread
Starch
Phosphorus 156 188 Bread
Sodium 4 601 Cowpea (Black-eyed pea)
Vitamin A 15 0 Cowpea (Black-eyed pea)
Vitamin E 0.28 0.24 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.202 0.439 Bread
Vitamin B2 0.055 0.382 Bread
Vitamin B3 0.495 6.25 Bread
Vitamin B5 0.411 0.456 Bread
Vitamin B6 0.1 0.153 Bread
Vitamin B12 0 0
Vitamin K 1.7 5.7 Bread
Folate 208 86 Cowpea (Black-eyed pea)
Trans Fat 0 Bread
Saturated Fat 0.138 0.989 Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044 1.019 Bread
Polyunsaturated fat 0.225 1.72 Bread
Tryptophan 0.095 0.092 Cowpea (Black-eyed pea)
Threonine 0.294 0.299 Bread
Isoleucine 0.314 0.258 Cowpea (Black-eyed pea)
Leucine 0.592 0.461 Cowpea (Black-eyed pea)
Lysine 0.523 0.215 Cowpea (Black-eyed pea)
Methionine 0.11 0.105 Cowpea (Black-eyed pea)
Phenylalanine 0.451 0.315 Cowpea (Black-eyed pea)
Valine 0.368 0.31 Cowpea (Black-eyed pea)
Histidine 0.24 0.15 Cowpea (Black-eyed pea)
Fructose

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. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.