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 for 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.

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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.

Cowpea (Black-eyed pea)

Buckwheat

Contains more CalciumCalcium	+242.9%
Contains more PotassiumPotassium	+215.9%
Contains more IronIron	+213.8%
Contains more CopperCopper	+83.6%
Contains more ZincZinc	+111.5%
Contains more PhosphorusPhosphorus	+122.9%
Contains more ManganeseManganese	+17.9%
Contains more SeleniumSelenium	+13.6%

~equal in Magnesium ~51mg

~equal in Sodium ~4mg

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)

Buckwheat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+211.1%
Contains more Vitamin B1Vitamin B1	+405%
Contains more Vitamin B2Vitamin B2	+41%
Contains more Vitamin B5Vitamin B5	+14.5%
Contains more Vitamin B6Vitamin B6	+29.9%
Contains more FolateFolate	+1385.7%
Contains more CholineCholine	+60.2%

Contains more Vitamin B3Vitamin B3	+89.9%
Contains more Vitamin KVitamin K	+11.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	208µg	14µg	49%
Iron	2.51mg	0.8mg	21%
Fiber	6.5g	2.7g	15%
Vitamin B1	0.202mg	0.04mg	14%
Copper	0.268mg	0.146mg	14%
Phosphorus	156mg	70mg	12%
Protein	7.73g	3.38g	9%
Zinc	1.29mg	0.61mg	6%
Potassium	278mg	88mg	6%
Manganese	0.475mg	0.403mg	3%
Vitamin B3	0.495mg	0.94mg	3%
Calcium	24mg	7mg	2%
Vitamin B6	0.1mg	0.077mg	2%
Choline	32.2mg	20.1mg	2%
Vitamin B2	0.055mg	0.039mg	1%
Vitamin B5	0.411mg	0.359mg	1%
Selenium	2.5µg	2.2µg	1%
Calories	116kcal	92kcal	1%
Vitamin E	0.28mg	0.09mg	1%
Fats	0.53g	0.62g	0%
Vitamin C	0.4mg	0mg	0%
Carbs	20.76g	19.94g	0%
Net carbs	14.26g	17.24g	N/A
Magnesium	53mg	51mg	0%
Sugar	3.3g	0.9g	N/A
Sodium	4mg	4mg	0%
Vitamin A	1µg	0µg	0%
Vitamin K	1.7µg	1.9µg	0%
Saturated fat	0.138g	0.134g	0%
Monounsaturated fat	0.044g	0.188g	0%
Polyunsaturated fat	0.225g	0.188g	0%
Tryptophan	0.095mg	0.049mg	0%
Threonine	0.294mg	0.129mg	0%
Isoleucine	0.314mg	0.127mg	0%
Leucine	0.592mg	0.212mg	0%
Lysine	0.523mg	0.172mg	0%
Methionine	0.11mg	0.044mg	0%
Phenylalanine	0.451mg	0.133mg	0%
Valine	0.368mg	0.173mg	0%
Histidine	0.24mg	0.079mg	0%
Fructose		0.1g	0%