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

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Differences between Cowpea (Black-eyed pea) and Buckwheat

  • Cowpea (Black-eyed pea) has more Folate, while Buckwheat has more Copper, Magnesium, Vitamin B3, Manganese, Vitamin B2, Phosphorus, Vitamin B5, Fiber, and Selenium.
  • Buckwheat's daily need coverage for Copper is 92% higher.
  • Buckwheat contains 7 times less Folate than Cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 208µg of Folate, while Buckwheat contains 30µg.

The food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Buckwheat.

Infographic

Cowpea (Black-eyed pea) vs Buckwheat infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +14.1%
Contains more Calcium +33.3%
Contains more Potassium +65.5%
Contains more Magnesium +335.8%
Contains more Copper +310.4%
Contains more Zinc +86%
Contains more Phosphorus +122.4%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +14.1%
Contains more Calcium +33.3%
Contains more Potassium +65.5%
Contains more Magnesium +335.8%
Contains more Copper +310.4%
Contains more Zinc +86%
Contains more Phosphorus +122.4%
Contains less Sodium -75%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +100%
Contains more Folate +593.3%
Contains more Vitamin B2 +672.7%
Contains more Vitamin B3 +1318.2%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +110%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +100%
Contains more Folate +593.3%
Contains more Vitamin B2 +672.7%
Contains more Vitamin B3 +1318.2%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +110%

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)
33
Buckwheat
Mineral Summary Score
44
Cowpea (Black-eyed pea)
109
Buckwheat

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)
80%
Buckwheat
Carbohydrates
21%
Cowpea (Black-eyed pea)
72%
Buckwheat
Fats
2%
Cowpea (Black-eyed pea)
16%
Buckwheat

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) Buckwheat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.603g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 2)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $0.6)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Buckwheat Opinion
Calories 116 343 Buckwheat
Protein 7.73 13.25 Buckwheat
Fats 0.53 3.4 Buckwheat
Vitamin C 0.4 0 Cowpea (Black-eyed pea)
Carbs 20.76 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.51 2.2 Cowpea (Black-eyed pea)
Calcium 24 18 Cowpea (Black-eyed pea)
Potassium 278 460 Buckwheat
Magnesium 53 231 Buckwheat
Sugar 3.3 Buckwheat
Fiber 6.5 10 Buckwheat
Copper 0.268 1.1 Buckwheat
Zinc 1.29 2.4 Buckwheat
Starch
Phosphorus 156 347 Buckwheat
Sodium 4 1 Buckwheat
Vitamin A 15 0 Cowpea (Black-eyed pea)
Vitamin E 0.28 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.202 0.101 Cowpea (Black-eyed pea)
Vitamin B2 0.055 0.425 Buckwheat
Vitamin B3 0.495 7.02 Buckwheat
Vitamin B5 0.411 1.233 Buckwheat
Vitamin B6 0.1 0.21 Buckwheat
Vitamin B12 0 0
Vitamin K 1.7 Cowpea (Black-eyed pea)
Folate 208 30 Cowpea (Black-eyed pea)
Trans Fat 0 Buckwheat
Saturated Fat 0.138 0.741 Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044 1.04 Buckwheat
Polyunsaturated fat 0.225 1.039 Buckwheat
Tryptophan 0.095 0.192 Buckwheat
Threonine 0.294 0.506 Buckwheat
Isoleucine 0.314 0.498 Buckwheat
Leucine 0.592 0.832 Buckwheat
Lysine 0.523 0.672 Buckwheat
Methionine 0.11 0.172 Buckwheat
Phenylalanine 0.451 0.52 Buckwheat
Valine 0.368 0.678 Buckwheat
Histidine 0.24 0.309 Buckwheat
Fructose

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.