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

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

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Important differences between Cowpea (Black-eyed pea) and Wheat

  • Cowpea (Black-eyed pea) has more Folate, Iron, Vitamin B1, Fiber, and Copper, however, Wheat has more Selenium, Manganese, Vitamin B3, and Zinc.
  • Wheat's daily need coverage for Selenium is 53% more.
  • Cowpea (Black-eyed pea) has 19 times more Folate than Wheat. Cowpea (Black-eyed pea) has 208µg of Folate, while Wheat has 11µg.

The food varieties used in the comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Wheat, KAMUT khorasan, cooked.

Infographic

Cowpea (Black-eyed pea) vs Wheat 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)
7
:
3
Wheat
Wheat
Contains more Calcium +166.7%
Contains more Iron +42.6%
Contains more Magnesium +10.4%
Contains more Potassium +69.5%
Contains less Sodium -50%
Contains more Copper +29.5%
Contains more Zinc +42.6%
Contains more Manganese +116.8%
Contains more Selenium +1176%
Equal in Magnesium - 48
Equal in Phosphorus - 147
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +166.7%
Contains more Iron +42.6%
Contains more Magnesium +10.4%
Contains more Potassium +69.5%
Contains less Sodium -50%
Contains more Copper +29.5%
Contains more Zinc +42.6%
Contains more Manganese +116.8%
Contains more Selenium +1176%
Equal in Magnesium - 48
Equal in Phosphorus - 147

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)
10
:
1
Wheat
Wheat
Contains more Vitamin A +275%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +112.6%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B6 +42.9%
Contains more Folate +1790.9%
Contains more Vitamin B3 +365.7%
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +275%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +112.6%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B6 +42.9%
Contains more Folate +1790.9%
Contains more Vitamin B3 +365.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
3
:
2
Wheat
Wheat
Contains more Protein +35.4%
Contains more Other +38.2%
Contains more Fats +56.6%
Contains more Carbs +32.9%
Equal in Water - 65.18
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
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +35.4%
Contains more Other +38.2%
Contains more Fats +56.6%
Contains more Carbs +32.9%
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
0
:
3
Wheat
Wheat
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +90.9%
Equal in Polyunsaturated fat - 0.243
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +90.9%
Equal in Polyunsaturated fat - 0.243

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Wheat Opinion
Net carbs 14.26g 23.3g Wheat
Protein 7.73g 5.71g Cowpea (Black-eyed pea)
Fats 0.53g 0.83g Wheat
Carbs 20.76g 27.6g Wheat
Calories 116kcal 132kcal Wheat
Sugar 3.3g 3.07g Wheat
Fiber 6.5g 4.3g Cowpea (Black-eyed pea)
Calcium 24mg 9mg Cowpea (Black-eyed pea)
Iron 2.51mg 1.76mg Cowpea (Black-eyed pea)
Magnesium 53mg 48mg Cowpea (Black-eyed pea)
Phosphorus 156mg 147mg Cowpea (Black-eyed pea)
Potassium 278mg 164mg Cowpea (Black-eyed pea)
Sodium 4mg 8mg Cowpea (Black-eyed pea)
Zinc 1.29mg 1.84mg Wheat
Copper 0.268mg 0.207mg Cowpea (Black-eyed pea)
Manganese 0.475mg 1.03mg Wheat
Selenium 2.5µg 31.9µg Wheat
Vitamin A 15IU 4IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.24mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.095mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.03mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 2.305mg Wheat
Vitamin B5 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.07mg Cowpea (Black-eyed pea)
Folate 208µg 11µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.051mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.172mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.22mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.432mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.161mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.097mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.3mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.267mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.147mg Cowpea (Black-eyed pea)
Trans Fat 0g 0.002g Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.077g Wheat
Monounsaturated Fat 0.044g 0.084g Wheat
Polyunsaturated fat 0.225g 0.243g 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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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)
9%
Wheat
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
61%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.061g)
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 contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.