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  6. Cowpea (Black-eyed pea) vs. White bread

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

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Important differences between cowpea (Black-eyed pea) and white bread

  • Cowpea (Black-eyed pea) has more folate, copper, and fiber; however, white bread has more selenium, vitamin B1, vitamin B3, vitamin B2, iron, and calcium.
  • White bread's daily need coverage for selenium is 35% more.
  • Cowpea (Black-eyed pea) has 3 times more copper than white bread. Cowpea (Black-eyed pea) has 0.268mg of copper, while white bread has 0.101mg.
  • Cowpea (Black-eyed pea) is lower in sodium.
  • White bread has a higher glycemic index than cowpea (Black-eyed pea).

The food varieties used in the comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Cowpea (Black-eyed pea) vs White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +130.4%
Contains more PotassiumPotassium +120.6%
Contains more CopperCopper +165.3%
Contains more ZincZinc +74.3%
Contains more PhosphorusPhosphorus +59.2%
Contains less SodiumSodium -99.2%
Contains more CalciumCalcium +500%
Contains more IronIron +43.8%
Contains more ManganeseManganese +12.8%
Contains more SeleniumSelenium +780%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +27.3%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more Vitamin KVitamin K +750%
Contains more FolateFolate +87.4%
Contains more CholineCholine +120.5%
Contains more Vitamin B1Vitamin B1 +163.9%
Contains more Vitamin B2Vitamin B2 +341.8%
Contains more Vitamin B3Vitamin B3 +865.7%
Contains more Vitamin B5Vitamin B5 +30.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) White bread DV% diff.
Selenium 2.5µg 22µg 35%
Vitamin B1 0.202mg 0.533mg 28%
Vitamin B3 0.495mg 4.78mg 27%
Folate 208µg 111µg 24%
Sodium 4mg 490mg 21%
Copper 0.268mg 0.101mg 19%
Starch 37.17g 15%
Fiber 6.5g 2.7g 15%
Vitamin B2 0.055mg 0.243mg 14%
Iron 2.51mg 3.61mg 14%
Calcium 24mg 144mg 12%
Carbs 20.76g 49.42g 10%
Polyunsaturated fat 0.225g 1.602g 9%
Phosphorus 156mg 98mg 8%
Calories 116kcal 266kcal 8%
Magnesium 53mg 23mg 7%
Zinc 1.29mg 0.74mg 5%
Fats 0.53g 3.33g 4%
Potassium 278mg 126mg 4%
Vitamin B5 0.411mg 0.536mg 3%
Fructose 2.43g 3%
Choline 32.2mg 14.6mg 3%
Saturated fat 0.138g 0.698g 3%
Manganese 0.475mg 0.536mg 3%
Protein 7.73g 8.85g 2%
Vitamin B6 0.1mg 0.087mg 1%
Vitamin K 1.7µg 0.2µg 1%
Monounsaturated fat 0.044g 0.599g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 46.72g N/A
Sugar 3.3g 5.67g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.28mg 0.22mg 0%
Trans fat 0g 0.027g 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 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +92.3%
Contains more ProteinProtein +14.5%
Contains more FatsFats +528.3%
Contains more CarbsCarbs +138.1%
Contains more OtherOther +110.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -80.2%
Contains more Mono. FatMonounsaturated fat +1261.4%
Contains more Poly. FatPolyunsaturated fat +612%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.