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  6. Cowpea (Black-eyed pea) vs. Sweet roll

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

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How are Cowpea (Black-eyed pea) and Sweet roll different?

  • Cowpea (Black-eyed pea) is higher in Folate, Copper, Fiber, and Phosphorus, however, Sweet roll is richer in Selenium, Vitamin B2, and Vitamin B3.
  • Daily need coverage for Folate from Cowpea (Black-eyed pea) is 34% higher.
  • Cowpea (Black-eyed pea) contains 3 times more Copper than Sweet roll. While Cowpea (Black-eyed pea) contains 0.268mg of Copper, Sweet roll contains only 0.088mg.
  • Cowpea (Black-eyed pea) has less Saturated Fat.

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Sweet rolls, cinnamon, commercially prepared with raisins are the varieties used in this article.

Infographic

Cowpea (Black-eyed pea) vs Sweet roll 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)
8
:
2
Sweet roll
Sweet roll
Contains more Iron +56.9%
Contains more Magnesium +211.8%
Contains more Phosphorus +105.3%
Contains more Potassium +150.5%
Contains less Sodium -98.7%
Contains more Zinc +118.6%
Contains more Copper +204.5%
Contains more Manganese +58.3%
Contains more Calcium +200%
Contains more Selenium +580%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Sweet roll
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 60% 13% 33% 10% 40% 17% 30% 40% 93%
Contains more Iron +56.9%
Contains more Magnesium +211.8%
Contains more Phosphorus +105.3%
Contains more Potassium +150.5%
Contains less Sodium -98.7%
Contains more Zinc +118.6%
Contains more Copper +204.5%
Contains more Manganese +58.3%
Contains more Calcium +200%
Contains more Selenium +580%

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)
2
:
9
Sweet roll
Sweet roll
Contains more Folate +188.9%
Contains more Vitamin A +1326.7%
Contains more Vitamin E +610.7%
Contains more Vitamin C +400%
Contains more Vitamin B1 +60.4%
Contains more Vitamin B2 +381.8%
Contains more Vitamin B3 +381.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +158.8%
Equal in Vitamin B5 - 0.406
Equal in Vitamin B6 - 0.107
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%
Sweet roll
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 40% 0% 7% 81% 62% 45% 25% 25% 54% 18% 11%
Contains more Folate +188.9%
Contains more Vitamin A +1326.7%
Contains more Vitamin E +610.7%
Contains more Vitamin C +400%
Contains more Vitamin B1 +60.4%
Contains more Vitamin B2 +381.8%
Contains more Vitamin B3 +381.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +158.8%
Equal in Vitamin B5 - 0.406
Equal in Vitamin B6 - 0.107

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
3
Sweet roll
Sweet roll
Contains more Protein +24.7%
Contains more Water +182.4%
Contains more Fats +2994.3%
Contains more Carbs +145.2%
Contains more Other +80.9%
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
Sweet roll
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more Protein +24.7%
Contains more Water +182.4%
Contains more Fats +2994.3%
Contains more Carbs +145.2%
Contains more Other +80.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
2
Sweet roll
Sweet roll
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +10802.3%
Contains more Polyunsaturated fat +3221.3%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Sweet roll
20% 31% 49%
Saturated Fat: 3.079 g
Monounsaturated Fat: 4.797 g
Polyunsaturated fat: 7.473 g
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +10802.3%
Contains more Polyunsaturated fat +3221.3%

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) Sweet roll
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Sweet roll Opinion
Net carbs 14.26g 48.5g Sweet roll
Protein 7.73g 6.2g Cowpea (Black-eyed pea)
Fats 0.53g 16.4g Sweet roll
Carbs 20.76g 50.9g Sweet roll
Calories 116kcal 372kcal Sweet roll
Sugar 3.3g 31.73g Cowpea (Black-eyed pea)
Fiber 6.5g 2.4g Cowpea (Black-eyed pea)
Calcium 24mg 72mg Sweet roll
Iron 2.51mg 1.6mg Cowpea (Black-eyed pea)
Magnesium 53mg 17mg Cowpea (Black-eyed pea)
Phosphorus 156mg 76mg Cowpea (Black-eyed pea)
Potassium 278mg 111mg Cowpea (Black-eyed pea)
Sodium 4mg 304mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.59mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.088mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.3mg Cowpea (Black-eyed pea)
Selenium 2.5µg 17µg Sweet roll
Vitamin A 15IU 214IU Sweet roll
Vitamin A RAE 1µg 62µg Sweet roll
Vitamin E 0.28mg 1.99mg Sweet roll
Vitamin C 0.4mg 2mg Sweet roll
Vitamin B1 0.202mg 0.324mg Sweet roll
Vitamin B2 0.055mg 0.265mg Sweet roll
Vitamin B3 0.495mg 2.384mg Sweet roll
Vitamin B5 0.411mg 0.406mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.107mg Sweet roll
Folate 208µg 72µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0.14µg Sweet roll
Vitamin K 1.7µg 4.4µg Sweet roll
Tryptophan 0.095mg 0.074mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.211mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.259mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.458mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.243mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.117mg Sweet roll
Phenylalanine 0.451mg 0.3mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.291mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.145mg Cowpea (Black-eyed pea)
Cholesterol 0mg 66mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 3.079g Cowpea (Black-eyed pea)
Omega-3 - DHA 0g 0.004g Sweet roll
Monounsaturated Fat 0.044g 4.797g Sweet roll
Polyunsaturated fat 0.225g 7.473g Sweet roll

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Sweet roll
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)
31%
Sweet roll
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
35%
Sweet roll

Comparison summary

Which food is lower in glycemic index?
Sweet roll
Sweet roll is lower in glycemic index (difference - 12)
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $2)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 28.43g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 300mg)
Which food is lower in Cholesterol?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 2.941g)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.