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

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Important differences between cowpea (Black-eyed pea) and crackers

Cowpea (Black-eyed pea) has more folate and copper; however, crackers have more vitamin K, vitamin B2, vitamin B3, iron, vitamin E, and vitamin B1.
Crackers' daily need coverage for vitamin K is 56% more.
Cowpea (Black-eyed pea) has 3 times more copper than crackers. Cowpea (Black-eyed pea) has 0.268mg of copper, while crackers have 0.104mg.
Cowpea (Black-eyed pea) is lower in saturated fat.
Crackers have a higher glycemic index than cowpea (Black-eyed pea).

The food varieties used in the comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Crackers, standard snack-type, regular.

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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)

Crackers

Contains more MagnesiumMagnesium	+194.4%
Contains more PotassiumPotassium	+135.6%
Contains more CopperCopper	+157.7%
Contains more ZincZinc	+163.3%
Contains less SodiumSodium	-99.4%

Contains more CalciumCalcium	+400%
Contains more IronIron	+60.6%
Contains more PhosphorusPhosphorus	+59%
Contains more SeleniumSelenium	+168%

~equal in Manganese ~0.491mg

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)

Crackers

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+58.7%
Contains more FolateFolate	+126.1%
Contains more CholineCholine	+235.4%

Contains more Vitamin EVitamin E	+982.1%
Contains more Vitamin B1Vitamin B1	+105.9%
Contains more Vitamin B2Vitamin B2	+729.1%
Contains more Vitamin B3Vitamin B3	+779.2%
Contains more Vitamin KVitamin K	+3976.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.417mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.225g	13.137g	86%
Vitamin K	1.7µg	69.3µg	56%
Fats	0.53g	26.43g	40%
Vitamin B2	0.055mg	0.456mg	31%
Sodium	4mg	726mg	31%
Folate	208µg	92µg	29%
Saturated fat	0.138g	5.562g	25%
Vitamin B3	0.495mg	4.352mg	24%
Starch		49.69g	20%
Calories	116kcal	510kcal	20%
Iron	2.51mg	4.03mg	19%
Vitamin B1	0.202mg	0.416mg	18%
Vitamin E	0.28mg	3.03mg	18%
Copper	0.268mg	0.104mg	18%
Fiber	6.5g	2.3g	17%
Monounsaturated fat	0.044g	6.553g	16%
Carbs	20.76g	61.3g	14%
Phosphorus	156mg	248mg	13%
Calcium	24mg	120mg	10%
Selenium	2.5µg	6.7µg	8%
Magnesium	53mg	18mg	8%
Zinc	1.29mg	0.49mg	7%
Potassium	278mg	118mg	5%
Choline	32.2mg	9.6mg	4%
Vitamin B6	0.1mg	0.063mg	3%
Protein	7.73g	6.64g	2%
Manganese	0.475mg	0.491mg	1%
Vitamin C	0.4mg	0mg	0%
Net carbs	14.26g	59g	N/A
Sugar	3.3g	8.18g	N/A
Vitamin A	1µg	0µg	0%
Vitamin B5	0.411mg	0.417mg	0%
Trans fat	0g	1.076g	N/A
Tryptophan	0.095mg	0.084mg	0%
Threonine	0.294mg	0.193mg	0%
Isoleucine	0.314mg	0.246mg	0%
Leucine	0.592mg	0.471mg	0%
Lysine	0.523mg	0.103mg	0%
Methionine	0.11mg	0.112mg	0%
Phenylalanine	0.451mg	0.331mg	0%
Valine	0.368mg	0.294mg	0%
Histidine	0.24mg	0.145mg	0%
Fructose		0.29g	0%
Omega-3 - ALA		1.485g	N/A
Omega-6 - Gamma-linoleic acid		0.062g	N/A
Omega-6 - Eicosadienoic acid		0.009g	N/A
Omega-6 - Linoleic acid		11.48g	N/A