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  6. Cowpea (Black-eyed pea) vs. Wheat Bread

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

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

  • Cowpea (Black-eyed pea) is richer in Folate, and Copper, while Wheat Bread is higher in Selenium, Manganese, Vitamin B3, Vitamin B2, Vitamin B1, Iron, and Calcium.
  • Wheat Bread covers your daily need of Selenium 56% more than Cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains 2 times more Folate than Wheat Bread. Cowpea (Black-eyed pea) contains 208µg of Folate, while Wheat 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 Wheat 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" 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 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +24.7%
Contains more CopperCopper +35.4%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +11.3%
Contains more CalciumCalcium +587.5%
Contains more IronIron +62.9%
Contains more ZincZinc +14%
Contains more PhosphorusPhosphorus +20.5%
Contains more ManganeseManganese +189.9%
Contains more SeleniumSelenium +1236%

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 1.3% 0.9% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more FolateFolate +141.9%
Contains more CholineCholine +45.7%
Contains more Vitamin B1Vitamin B1 +117.3%
Contains more Vitamin B2Vitamin B2 +594.5%
Contains more Vitamin B3Vitamin B3 +1162.6%
Contains more Vitamin B5Vitamin B5 +10.9%
Contains more Vitamin B6Vitamin B6 +53%
Contains more Vitamin KVitamin K +235.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +189.1%
Contains more ProteinProtein +67.7%
Contains more FatsFats +705.7%
Contains more CarbsCarbs +168.6%
Contains more OtherOther +194.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 11% 55%
Saturated Fat: Sat. Fat 0.138 g
Monounsaturated Fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
27% 27% 46%
Saturated Fat: Sat. Fat 0.989 g
Monounsaturated Fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated Fat -86%
Contains more Mono. FatMonounsaturated Fat +2215.9%
Contains more Poly. FatPolyunsaturated fat +664.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Wheat Bread Opinion
Calories 116kcal 313kcal Wheat Bread
Protein 7.73g 12.96g Wheat Bread
Fats 0.53g 4.27g Wheat Bread
Vitamin C 0.4mg 0.2mg Cowpea (Black-eyed pea)
Net carbs 14.26g 51.07g Wheat Bread
Carbs 20.76g 55.77g Wheat Bread
Magnesium 53mg 59mg Wheat Bread
Calcium 24mg 165mg Wheat Bread
Potassium 278mg 223mg Cowpea (Black-eyed pea)
Iron 2.51mg 4.09mg Wheat Bread
Sugar 3.3g 6.42g Cowpea (Black-eyed pea)
Fiber 6.5g 4.7g Cowpea (Black-eyed pea)
Copper 0.268mg 0.198mg Cowpea (Black-eyed pea)
Zinc 1.29mg 1.47mg Wheat Bread
Phosphorus 156mg 188mg Wheat Bread
Sodium 4mg 601mg Cowpea (Black-eyed pea)
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.24mg Cowpea (Black-eyed pea)
Manganese 0.475mg 1.377mg Wheat Bread
Selenium 2.5µg 33.4µg Wheat Bread
Vitamin B1 0.202mg 0.439mg Wheat Bread
Vitamin B2 0.055mg 0.382mg Wheat Bread
Vitamin B3 0.495mg 6.25mg Wheat Bread
Vitamin B5 0.411mg 0.456mg Wheat Bread
Vitamin B6 0.1mg 0.153mg Wheat Bread
Vitamin K 1.7µg 5.7µg Wheat Bread
Folate 208µg 86µg Cowpea (Black-eyed pea)
Choline 32.2mg 22.1mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.989g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 1.019g Wheat Bread
Polyunsaturated fat 0.225g 1.72g Wheat Bread
Tryptophan 0.095mg 0.092mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.299mg Wheat 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)
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Wheat Bread
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
24%
Cowpea (Black-eyed pea)
36%
Wheat Bread
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.7)
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 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

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