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

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The main differences between cowpea (Black-eyed pea) and club sandwich

  • Cowpea (Black-eyed pea) has more folate, fiber, and copper; however, club sandwich has more selenium, vitamin B3, vitamin B12, and vitamin B6.
  • Daily need coverage for folate for cowpea (Black-eyed pea) is 44% higher.
  • Club sandwich has 5 times less fiber than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 6.5g of fiber, while club sandwich has 1.2g.
  • Cowpea (Black-eyed pea) is lower in saturated fat.

Food types used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

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Cowpea (Black-eyed pea) vs Club sandwich 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" 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +65.6%
Contains more PotassiumPotassium +23%
Contains more IronIron +83.2%
Contains more CopperCopper +201.1%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +295.8%
Contains more PhosphorusPhosphorus +37.8%
Contains more SeleniumSelenium +892%
~equal in Zinc ~1.34mg

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% 0.33% 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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more FolateFolate +571%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin EVitamin E +117.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +238.2%
Contains more Vitamin B3Vitamin B3 +1026.3%
Contains more Vitamin B5Vitamin B5 +101%
Contains more Vitamin B6Vitamin B6 +196%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +411.8%
Contains more CholineCholine +48.4%

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +33.4%
Contains more ProteinProtein +122.4%
Contains more FatsFats +1418.9%
Contains more OtherOther +152.1%
~equal in Carbs ~19.87g

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +6602.3%
Contains more Poly. FatPolyunsaturated fat +735.6%

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) Club sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Club sandwich DV% diff.
Folate 208µg 31µg 44%
Selenium 2.5µg 24.8µg 41%
Vitamin B3 0.495mg 5.575mg 32%
Sodium 4mg 630mg 27%
Fiber 6.5g 1.2g 21%
Manganese 0.475mg 21%
Copper 0.268mg 0.089mg 20%
Vitamin B12 0µg 0.47µg 20%
Protein 7.73g 17.19g 19%
Cholesterol 0mg 46mg 15%
Vitamin B6 0.1mg 0.296mg 15%
Iron 2.51mg 1.37mg 14%
Saturated fat 0.138g 3.109g 14%
Fats 0.53g 8.05g 12%
Polyunsaturated fat 0.225g 1.88g 11%
Vitamin B2 0.055mg 0.186mg 10%
Vitamin B5 0.411mg 0.826mg 8%
Phosphorus 156mg 215mg 8%
Calcium 24mg 95mg 7%
Monounsaturated fat 0.044g 2.949g 7%
Vitamin K 1.7µg 8.7µg 6%
Calories 116kcal 220kcal 5%
Magnesium 53mg 32mg 5%
Vitamin C 0.4mg 4.4mg 4%
Vitamin A 1µg 35µg 4%
Vitamin B1 0.202mg 0.172mg 3%
Choline 32.2mg 47.8mg 3%
Vitamin E 0.28mg 0.61mg 2%
Potassium 278mg 226mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Carbs 20.76g 19.87g 0%
Net carbs 14.26g 18.67g N/A
Sugar 3.3g 4.68g N/A
Zinc 1.29mg 1.34mg 0%
Trans fat 0g 0.071g N/A
Tryptophan 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.523mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Club sandwich
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
23%
Cowpea (Black-eyed pea)
37%
Club sandwich
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 1.38g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 626mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 2.971g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 52)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $2)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
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.

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.