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  6. Cowpea (Black-eyed pea) vs. Graham cracker

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

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What are the main differences between Cowpea (Black-eyed pea) and Graham cracker?

  • Cowpea (Black-eyed pea) is richer in Folate, Fiber, and Copper, yet Graham cracker is richer in Vitamin B3, Manganese, Vitamin B2, Iron, Vitamin K, and Vitamin E .
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 29% higher.
  • Cowpea (Black-eyed pea) has 2 times more Fiber than Graham cracker. Cowpea (Black-eyed pea) has 6.5g of Fiber, while Graham cracker has 3.4g.
  • Cowpea (Black-eyed pea) contains less Sodium.

We used Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Cowpea (Black-eyed pea) vs Graham cracker 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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
5
:
5
Graham cracker
Graham cracker
Contains more Magnesium +32.5%
Contains more Potassium +63.5%
Contains less Sodium -99.1%
Contains more Zinc +34.4%
Contains more Copper +57.6%
Contains more Calcium +220.8%
Contains more Iron +50.6%
Contains more Phosphorus +18.6%
Contains more Manganese +114.5%
Contains more Selenium +152%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains more Magnesium +32.5%
Contains more Potassium +63.5%
Contains less Sodium -99.1%
Contains more Zinc +34.4%
Contains more Copper +57.6%
Contains more Calcium +220.8%
Contains more Iron +50.6%
Contains more Phosphorus +18.6%
Contains more Manganese +114.5%
Contains more Selenium +152%

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)
Cowpea (Black-eyed pea)
3
:
7
Graham cracker
Graham cracker
Contains more Vitamin A +650%
Contains more Vitamin C +∞%
Contains more Folate +128.6%
Contains more Vitamin E +439.3%
Contains more Vitamin B1 +31.2%
Contains more Vitamin B2 +476.4%
Contains more Vitamin B3 +796.8%
Contains more Vitamin B6 +56%
Contains more Vitamin K +741.2%
Equal in Vitamin B5 - 0.42
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Graham cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Contains more Vitamin A +650%
Contains more Vitamin C +∞%
Contains more Folate +128.6%
Contains more Vitamin E +439.3%
Contains more Vitamin B1 +31.2%
Contains more Vitamin B2 +476.4%
Contains more Vitamin B3 +796.8%
Contains more Vitamin B6 +56%
Contains more Vitamin K +741.2%
Equal in Vitamin B5 - 0.42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
3
Graham cracker
Graham cracker
Contains more Protein +15.5%
Contains more Water +1966.1%
Contains more Fats +1900%
Contains more Carbs +274.1%
Contains more Other +76.6%
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Graham cracker
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more Protein +15.5%
Contains more Water +1966.1%
Contains more Fats +1900%
Contains more Carbs +274.1%
Contains more Other +76.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
2
Graham cracker
Graham cracker
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +5602.3%
Contains more Polyunsaturated fat +2294.7%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +5602.3%
Contains more Polyunsaturated fat +2294.7%

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) Graham cracker
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Graham cracker Opinion
Net carbs 14.26g 74.26g Graham cracker
Protein 7.73g 6.69g Cowpea (Black-eyed pea)
Fats 0.53g 10.6g Graham cracker
Carbs 20.76g 77.66g Graham cracker
Calories 116kcal 430kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 3.3g 24.85g Cowpea (Black-eyed pea)
Fiber 6.5g 3.4g Cowpea (Black-eyed pea)
Calcium 24mg 77mg Graham cracker
Iron 2.51mg 3.78mg Graham cracker
Magnesium 53mg 40mg Cowpea (Black-eyed pea)
Phosphorus 156mg 185mg Graham cracker
Potassium 278mg 170mg Cowpea (Black-eyed pea)
Sodium 4mg 459mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.96mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.17mg Cowpea (Black-eyed pea)
Manganese 0.475mg 1.019mg Graham cracker
Selenium 2.5µg 6.3µg Graham cracker
Vitamin A 15IU 2IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 1.51mg Graham cracker
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.265mg Graham cracker
Vitamin B2 0.055mg 0.317mg Graham cracker
Vitamin B3 0.495mg 4.439mg Graham cracker
Vitamin B5 0.411mg 0.42mg Graham cracker
Vitamin B6 0.1mg 0.156mg Graham cracker
Folate 208µg 91µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 14.3µg Graham cracker
Tryptophan 0.095mg Cowpea (Black-eyed pea)
Threonine 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg Cowpea (Black-eyed pea)
Leucine 0.592mg Cowpea (Black-eyed pea)
Lysine 0.523mg Cowpea (Black-eyed pea)
Methionine 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg Cowpea (Black-eyed pea)
Valine 0.368mg Cowpea (Black-eyed pea)
Histidine 0.24mg Cowpea (Black-eyed pea)
Trans Fat 0g 0.055g Cowpea (Black-eyed pea)
Saturated Fat 0.138g 1.633g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 2.509g Graham cracker
Polyunsaturated fat 0.225g 5.388g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Graham cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Cowpea (Black-eyed pea)
35%
Graham cracker
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
60%
Graham cracker

Comparison summary

Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 21.55g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 455mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 1.495g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 22)
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.

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.