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Cowpea (Black-eyed pea) vs Wheat - In-Depth Nutrition Comparison

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

  • Cowpea (Black-eyed pea) is higher in Folate, however Wheat is richer in Selenium, Manganese, Phosphorus, Vitamin B3, Copper, Zinc, Vitamin B6, Magnesium, and Vitamin B1.
  • Daily need coverage for Selenium from Wheat is 158% higher.
  • Cowpea (Black-eyed pea) contains 5 times more Folate than Wheat. While Cowpea (Black-eyed pea) contains 208µg of Folate, Wheat contains only 43µg.

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Wheat, durum are the varieties used in this article.

Infographic

Cowpea (Black-eyed pea) vs Wheat infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +41.7%
Contains more Iron +40.2%
Contains more Magnesium +171.7%
Contains more Phosphorus +225.6%
Contains more Potassium +55%
Contains less Sodium -50%
Contains more Zinc +222.5%
Contains more Copper +106.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +41.7%
Contains more Iron +40.2%
Contains more Magnesium +171.7%
Contains more Phosphorus +225.6%
Contains more Potassium +55%
Contains less Sodium -50%
Contains more Zinc +222.5%
Contains more Copper +106.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +383.7%
Contains more Vitamin B1 +107.4%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +1261.2%
Contains more Vitamin B5 +127.5%
Contains more Vitamin B6 +319%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +383.7%
Contains more Vitamin B1 +107.4%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +1261.2%
Contains more Vitamin B5 +127.5%
Contains more Vitamin B6 +319%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cowpea (Black-eyed pea) Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Wheat Opinion
Net carbs 14.26g 71.13g Wheat
Protein 7.73g 13.68g Wheat
Fats 0.53g 2.47g Wheat
Carbs 20.76g 71.13g Wheat
Calories 116kcal 339kcal Wheat
Starch g g
Fructose g g
Sugar 3.3g g Wheat
Fiber 6.5g g Cowpea (Black-eyed pea)
Calcium 24mg 34mg Wheat
Iron 2.51mg 3.52mg Wheat
Magnesium 53mg 144mg Wheat
Phosphorus 156mg 508mg Wheat
Potassium 278mg 431mg Wheat
Sodium 4mg 2mg Wheat
Zinc 1.29mg 4.16mg Wheat
Copper 0.268mg 0.553mg Wheat
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin E 0.28mg mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.419mg Wheat
Vitamin B2 0.055mg 0.121mg Wheat
Vitamin B3 0.495mg 6.738mg Wheat
Vitamin B5 0.411mg 0.935mg Wheat
Vitamin B6 0.1mg 0.419mg Wheat
Folate 208µg 43µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.7µg µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.176mg Wheat
Threonine 0.294mg 0.366mg Wheat
Isoleucine 0.314mg 0.533mg Wheat
Leucine 0.592mg 0.934mg Wheat
Lysine 0.523mg 0.303mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.221mg Wheat
Phenylalanine 0.451mg 0.681mg Wheat
Valine 0.368mg 0.594mg Wheat
Histidine 0.24mg 0.322mg Wheat
Cholesterol 0mg 0mg
Trans Fat 0g g Wheat
Saturated Fat 0.138g 0.454g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.344g Wheat
Polyunsaturated fat 0.225g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
24
Cowpea (Black-eyed pea)
37
Wheat
Mineral Summary Score
44
Cowpea (Black-eyed pea)
100
Wheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
46%
Cowpea (Black-eyed pea)
82%
Wheat
Carbohydrates
21%
Cowpea (Black-eyed pea)
71%
Wheat
Fats
2%
Cowpea (Black-eyed pea)
11%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 2)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.316g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.