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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 Iron +40.2%
Contains more Calcium +41.7%
Contains more Potassium +55%
Contains more Magnesium +171.7%
Contains more Copper +106.3%
Contains more Zinc +222.5%
Contains more Phosphorus +225.6%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +40.2%
Contains more Calcium +41.7%
Contains more Potassium +55%
Contains more Magnesium +171.7%
Contains more Copper +106.3%
Contains more Zinc +222.5%
Contains more Phosphorus +225.6%
Contains less Sodium -50%

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 C +∞%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.