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.
- Cowpea (Black-eyed pea) has a lower glycemic index than graham cracker.
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.
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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.
| Contains more MagnesiumMagnesium | +32.5% |
| Contains more PotassiumPotassium | +63.5% |
| Contains more CopperCopper | +57.6% |
| Contains more ZincZinc | +34.4% |
| Contains less SodiumSodium | -99.1% |
| Contains more CalciumCalcium | +220.8% |
| Contains more IronIron | +50.6% |
| Contains more PhosphorusPhosphorus | +18.6% |
| Contains more ManganeseManganese | +114.5% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +128.6% |
| Contains more CholineCholine | +445.8% |
| Contains more Vitamin EVitamin E | +439.3% |
| Contains more Vitamin B1Vitamin B1 | +31.2% |
| Contains more Vitamin B2Vitamin B2 | +476.4% |
| Contains more Vitamin B3Vitamin B3 | +796.8% |
| Contains more Vitamin B6Vitamin B6 | +56% |
| Contains more Vitamin KVitamin K | +741.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +15.5% |
| Contains more WaterWater | +1966.1% |
| Contains more FatsFats | +1900% |
| Contains more CarbsCarbs | +274.1% |
| Contains more OtherOther | +76.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -91.5% |
| Contains more Mono. FatMonounsaturated fat | +5602.3% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.225g | 5.388g | 34% |
| Folate | 208µg | 91µg | 29% |
| Vitamin B3 | 0.495mg | 4.439mg | 25% |
| Manganese | 0.475mg | 1.019mg | 24% |
| Vitamin B2 | 0.055mg | 0.317mg | 20% |
| Sodium | 4mg | 459mg | 20% |
| Starch | 46.56g | 19% | |
| Carbs | 20.76g | 77.66g | 19% |
| Calories | 116kcal | 430kcal | 16% |
| Iron | 2.51mg | 3.78mg | 16% |
| Fats | 0.53g | 10.6g | 15% |
| Fiber | 6.5g | 3.4g | 12% |
| Vitamin K | 1.7µg | 14.3µg | 11% |
| Copper | 0.268mg | 0.17mg | 11% |
| Vitamin E | 0.28mg | 1.51mg | 8% |
| Selenium | 2.5µg | 6.3µg | 7% |
| Saturated fat | 0.138g | 1.633g | 7% |
| Monounsaturated fat | 0.044g | 2.509g | 6% |
| Choline | 32.2mg | 5.9mg | 5% |
| Vitamin B1 | 0.202mg | 0.265mg | 5% |
| Calcium | 24mg | 77mg | 5% |
| Vitamin B6 | 0.1mg | 0.156mg | 4% |
| Phosphorus | 156mg | 185mg | 4% |
| Magnesium | 53mg | 40mg | 3% |
| Potassium | 278mg | 170mg | 3% |
| Zinc | 1.29mg | 0.96mg | 3% |
| Protein | 7.73g | 6.69g | 2% |
| Fructose | 0.99g | 1% | |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 14.26g | 74.26g | N/A |
| Sugar | 3.3g | 24.85g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B5 | 0.411mg | 0.42mg | 0% |
| Trans fat | 0g | 0.055g | 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 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
43%
60%
Comparison summary
Which food is cheaper?
Graham cracker is cheaper (difference - $2)
Which food is lower in Sugar?
Cowpea (Black-eyed pea) is lower in Sugar (difference - 21.55g)
Which food contains less Sodium?
Cowpea (Black-eyed pea) contains less Sodium (difference - 455mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 1.495g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.