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  6. Cowpea (Black-eyed pea) vs. Buckwheat

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

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Summary of differences between Cowpea (Black-eyed pea) and Buckwheat

  • The amount of Folate, Iron, Fiber, Copper, Vitamin B1, Phosphorus, Zinc, and Potassium in Cowpea (Black-eyed pea) is higher than in Buckwheat.
  • Cowpea (Black-eyed pea) covers your daily need of Folate 49% more than Buckwheat.
  • Cowpea (Black-eyed pea) contains 5 times more Vitamin B1 than Buckwheat. While Cowpea (Black-eyed pea) contains 0.202mg of Vitamin B1, Buckwheat contains only 0.04mg.
  • The amount of Sugar in Buckwheat is lower.

These are the specific foods used in this comparison Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked.

Infographic

Cowpea (Black-eyed pea) vs Buckwheat 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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
9
:
0
Buckwheat
Buckwheat
Contains more Calcium +242.9%
Contains more Iron +213.8%
Contains more Phosphorus +122.9%
Contains more Potassium +215.9%
Contains more Zinc +111.5%
Contains more Copper +83.6%
Contains more Manganese +17.9%
Contains more Selenium +13.6%
Equal in Magnesium - 51
Equal in Sodium - 4
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +242.9%
Contains more Iron +213.8%
Contains more Phosphorus +122.9%
Contains more Potassium +215.9%
Contains more Zinc +111.5%
Contains more Copper +83.6%
Contains more Manganese +17.9%
Contains more Selenium +13.6%
Equal in Magnesium - 51
Equal in Sodium - 4

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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
8
:
2
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +211.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +405%
Contains more Vitamin B2 +41%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +29.9%
Contains more Folate +1385.7%
Contains more Vitamin B3 +89.9%
Contains more Vitamin K +11.8%
Cowpea (Black-eyed pea)
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%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +211.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +405%
Contains more Vitamin B2 +41%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +29.9%
Contains more Folate +1385.7%
Contains more Vitamin B3 +89.9%
Contains more Vitamin K +11.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
3
:
2
Buckwheat
Buckwheat
Contains more Protein +128.7%
Contains more Other +118.6%
Contains more Fats +17%
Equal in Carbs - 19.94
Equal in Water - 75.63
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +128.7%
Contains more Other +118.6%
Contains more Fats +17%
Equal in Carbs - 19.94
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
2
Buckwheat
Buckwheat
Contains more Polyunsaturated fat +19.7%
Contains more Monounsaturated Fat +327.3%
Equal in Saturated Fat - 0.134
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Polyunsaturated fat +19.7%
Contains more Monounsaturated Fat +327.3%
Equal in Saturated Fat - 0.134

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) Buckwheat
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Buckwheat Opinion
Net carbs 14.26g 17.24g Buckwheat
Protein 7.73g 3.38g Cowpea (Black-eyed pea)
Fats 0.53g 0.62g Buckwheat
Carbs 20.76g 19.94g Cowpea (Black-eyed pea)
Calories 116kcal 92kcal Cowpea (Black-eyed pea)
Fructose 0.1g Buckwheat
Sugar 3.3g 0.9g Buckwheat
Fiber 6.5g 2.7g Cowpea (Black-eyed pea)
Calcium 24mg 7mg Cowpea (Black-eyed pea)
Iron 2.51mg 0.8mg Cowpea (Black-eyed pea)
Magnesium 53mg 51mg Cowpea (Black-eyed pea)
Phosphorus 156mg 70mg Cowpea (Black-eyed pea)
Potassium 278mg 88mg Cowpea (Black-eyed pea)
Sodium 4mg 4mg
Zinc 1.29mg 0.61mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.146mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.403mg Cowpea (Black-eyed pea)
Selenium 2.5µg 2.2µg Cowpea (Black-eyed pea)
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.09mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.04mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.039mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 0.94mg Buckwheat
Vitamin B5 0.411mg 0.359mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.077mg Cowpea (Black-eyed pea)
Folate 208µg 14µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 1.9µg Buckwheat
Tryptophan 0.095mg 0.049mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.129mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.127mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.212mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.172mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.044mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.133mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.173mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.079mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.134g Buckwheat
Monounsaturated Fat 0.044g 0.188g Buckwheat
Polyunsaturated fat 0.225g 0.188g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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)
8%
Buckwheat
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
24%
Buckwheat

Comparison summary

Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $0.4)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.4g)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.