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.
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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.
| 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% |
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.
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
| Contains more ProteinProtein | +128.7% |
| Contains more OtherOther | +118.6% |
| Contains more FatsFats | +17% |
~equal in
Carbs
~19.94g
~equal in
Water
~75.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.138 g
Monounsaturated Fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
Saturated Fat:
Sat. Fat
0.134 g
Monounsaturated Fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
| Contains more Poly. FatPolyunsaturated fat | +19.7% |
| Contains more Mono. FatMonounsaturated Fat | +327.3% |
~equal in
Saturated Fat
~0.134g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 116kcal | 92kcal |
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| Protein | 7.73g | 3.38g |
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| Fats | 0.53g | 0.62g |
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| Vitamin C | 0.4mg | 0mg |
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| Net carbs | 14.26g | 17.24g |
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| Carbs | 20.76g | 19.94g |
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| Magnesium | 53mg | 51mg |
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| Calcium | 24mg | 7mg |
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| Potassium | 278mg | 88mg |
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| Iron | 2.51mg | 0.8mg |
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| Sugar | 3.3g | 0.9g |
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| Fiber | 6.5g | 2.7g |
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| Copper | 0.268mg | 0.146mg |
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| Zinc | 1.29mg | 0.61mg |
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| Phosphorus | 156mg | 70mg |
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| Sodium | 4mg | 4mg | |
| Vitamin A | 15IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.28mg | 0.09mg |
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| Manganese | 0.475mg | 0.403mg |
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| Selenium | 2.5µg | 2.2µg |
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| Vitamin B1 | 0.202mg | 0.04mg |
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| Vitamin B2 | 0.055mg | 0.039mg |
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| Vitamin B3 | 0.495mg | 0.94mg |
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| Vitamin B5 | 0.411mg | 0.359mg |
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| Vitamin B6 | 0.1mg | 0.077mg |
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| Vitamin K | 1.7µg | 1.9µg |
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| Folate | 208µg | 14µg |
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| Choline | 32.2mg | 20.1mg |
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| Saturated Fat | 0.138g | 0.134g |
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| Monounsaturated Fat | 0.044g | 0.188g |
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| Polyunsaturated fat | 0.225g | 0.188g |
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| Tryptophan | 0.095mg | 0.049mg |
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| Threonine | 0.294mg | 0.129mg |
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| Isoleucine | 0.314mg | 0.127mg |
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| Leucine | 0.592mg | 0.212mg |
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| Lysine | 0.523mg | 0.172mg |
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| Methionine | 0.11mg | 0.044mg |
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| Phenylalanine | 0.451mg | 0.133mg |
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| Valine | 0.368mg | 0.173mg |
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| Histidine | 0.24mg | 0.079mg |
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| Fructose | 0.1g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
43%
24%
Comparison summary
Which food is richer in minerals?
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is cheaper?
Cowpea (Black-eyed pea) is cheaper (difference - $0.4)
Which food is richer in vitamins?
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 2.4g)
Which food is lower in Saturated Fat?
Buckwheat is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)