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  6. Cowpea (Black-eyed pea) vs. Crouton

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

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A recap on differences between cowpea (Black-eyed pea) and crouton

  • Cowpea (Black-eyed pea) has more folate, copper, and phosphorus; however, crouton is higher in selenium, vitamin B1, vitamin B3, iron, and vitamin B2.
  • Crouton covers your daily selenium needs 64% more than cowpea (Black-eyed pea).
  • Crouton contains 2 times less copper than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 0.268mg of copper, while crouton contains 0.163mg.
  • Cowpea (Black-eyed pea) has less saturated fat.
  • The glycemic index of crouton is higher.

Food varieties used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Croutons, plain.

Infographic

Cowpea (Black-eyed pea) vs Crouton infographic
Infographic link

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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +71%
Contains more PotassiumPotassium +124.2%
Contains more CopperCopper +64.4%
Contains more ZincZinc +44.9%
Contains more PhosphorusPhosphorus +35.7%
Contains less SodiumSodium -99.4%
Contains more CalciumCalcium +216.7%
Contains more IronIron +62.5%
Contains more SeleniumSelenium +1400%
~equal in Manganese ~0.5mg

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 0% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +284.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +57.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +208.4%
Contains more Vitamin B2Vitamin B2 +394.5%
Contains more Vitamin B3Vitamin B3 +998.8%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.429mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Crouton DV% diff.
Selenium 2.5µg 37.5µg 64%
Vitamin B1 0.202mg 0.623mg 35%
Vitamin B3 0.495mg 5.439mg 31%
Sodium 4mg 698mg 30%
Iron 2.51mg 4.08mg 20%
Folate 208µg 132µg 19%
Carbs 20.76g 73.5g 18%
Vitamin B2 0.055mg 0.272mg 17%
Calories 116kcal 407kcal 15%
Copper 0.268mg 0.163mg 12%
Fats 0.53g 6.6g 9%
Protein 7.73g 11.9g 8%
Monounsaturated fat 0.044g 3.059g 8%
Polyunsaturated fat 0.225g 1.273g 7%
Vitamin B6 0.1mg 0.026mg 6%
Fiber 6.5g 5.1g 6%
Phosphorus 156mg 115mg 6%
Saturated fat 0.138g 1.51g 6%
Choline 32.2mg 6%
Potassium 278mg 124mg 5%
Magnesium 53mg 31mg 5%
Calcium 24mg 76mg 5%
Zinc 1.29mg 0.89mg 4%
Vitamin E 0.28mg 2%
Vitamin K 1.7µg 1%
Manganese 0.475mg 0.5mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 68.4g N/A
Sugar 3.3g N/A
Vitamin A 1µg 0µg 0%
Vitamin B5 0.411mg 0.429mg 0%
Tryptophan 0.095mg 0.14mg 0%
Threonine 0.294mg 0.337mg 0%
Isoleucine 0.314mg 0.456mg 0%
Leucine 0.592mg 0.832mg 0%
Lysine 0.523mg 0.278mg 0%
Methionine 0.11mg 0.211mg 0%
Phenylalanine 0.451mg 0.586mg 0%
Valine 0.368mg 0.514mg 0%
Histidine 0.24mg 0.255mg 0%

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more WaterWater +1173.5%
Contains more ProteinProtein +53.9%
Contains more FatsFats +1145.3%
Contains more CarbsCarbs +254%
Contains more OtherOther +166%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -90.9%
Contains more Mono. FatMonounsaturated fat +6852.3%
Contains more Poly. FatPolyunsaturated fat +465.8%

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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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.