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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, Vitamin B1, Iron, 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.

Infographic

Cowpea (Black-eyed pea) vs Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +24.7%
Contains less Sodium -99.3%
Contains more Copper +35.4%
Contains more Calcium +587.5%
Contains more Iron +62.9%
Contains more Magnesium +11.3%
Contains more Phosphorus +20.5%
Contains more Zinc +14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Potassium +24.7%
Contains less Sodium -99.3%
Contains more Copper +35.4%
Contains more Calcium +587.5%
Contains more Iron +62.9%
Contains more Magnesium +11.3%
Contains more Phosphorus +20.5%
Contains more Zinc +14%

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 A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin C +100%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin C +100%
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%

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Bread Opinion
Net carbs 14.26g 51.07g Bread
Protein 7.73g 12.96g Bread
Fats 0.53g 4.27g Bread
Carbs 20.76g 55.77g Bread
Calories 116kcal 313kcal Bread
Starch g g
Fructose g g
Sugar 3.3g 6.42g Cowpea (Black-eyed pea)
Fiber 6.5g 4.7g Cowpea (Black-eyed pea)
Calcium 24mg 165mg Bread
Iron 2.51mg 4.09mg Bread
Magnesium 53mg 59mg Bread
Phosphorus 156mg 188mg Bread
Potassium 278mg 223mg Cowpea (Black-eyed pea)
Sodium 4mg 601mg Cowpea (Black-eyed pea)
Zinc 1.29mg 1.47mg Bread
Copper 0.268mg 0.198mg Cowpea (Black-eyed pea)
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.24mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 0.2mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.439mg Bread
Vitamin B2 0.055mg 0.382mg Bread
Vitamin B3 0.495mg 6.25mg Bread
Vitamin B5 0.411mg 0.456mg Bread
Vitamin B6 0.1mg 0.153mg Bread
Folate 208µg 86µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 5.7µg Bread
Tryptophan 0.095mg 0.092mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.299mg Bread
Isoleucine 0.314mg 0.258mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.461mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.215mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.105mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.315mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.31mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.15mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0g g Bread
Saturated Fat 0.138g 0.989g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 1.019g Bread
Polyunsaturated fat 0.225g 1.72g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Bread
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
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

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.

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.