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

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Important differences between crackers and cowpea (Black-eyed pea)

  • Crackers have more vitamin K, vitamin B2, vitamin B3, iron, vitamin E, and vitamin B1; however, cowpea (Black-eyed pea) has more folate and copper.
  • Crackers' daily need coverage for vitamin K is 56% more.
  • Crackers have 182 times more sodium than cowpea (Black-eyed pea). Crackers have 726mg of sodium, while cowpea (Black-eyed pea) has 4mg.
  • Crackers have a higher glycemic index than cowpea (Black-eyed pea).

The food varieties used in the comparison are Crackers, standard snack-type, regular and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Crackers vs Cowpea (Black-eyed pea) 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" 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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%
Contains more CalciumCalcium +400%
Contains more IronIron +60.6%
Contains more PhosphorusPhosphorus +59%
Contains more SeleniumSelenium +168%
Contains more MagnesiumMagnesium +194.4%
Contains more PotassiumPotassium +135.6%
Contains more CopperCopper +157.7%
Contains more ZincZinc +163.3%
Contains less SodiumSodium -99.4%
~equal in Manganese ~0.475mg

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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%
Contains more Vitamin EVitamin E +982.1%
Contains more Vitamin B1Vitamin B1 +105.9%
Contains more Vitamin B2Vitamin B2 +729.1%
Contains more Vitamin B3Vitamin B3 +779.2%
Contains more Vitamin KVitamin K +3976.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more FolateFolate +126.1%
Contains more CholineCholine +235.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.411mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more FatsFats +4886.8%
Contains more CarbsCarbs +195.3%
Contains more OtherOther +164.9%
Contains more ProteinProtein +16.4%
Contains more WaterWater +2130.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains more Mono. FatMonounsaturated fat +14793.2%
Contains more Poly. FatPolyunsaturated fat +5738.7%
Contains less Sat. FatSaturated fat -97.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crackers Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crackers Cowpea (Black-eyed pea) DV% diff.
Polyunsaturated fat 13.137g 0.225g 86%
Vitamin K 69.3µg 1.7µg 56%
Fats 26.43g 0.53g 40%
Vitamin B2 0.456mg 0.055mg 31%
Sodium 726mg 4mg 31%
Folate 92µg 208µg 29%
Saturated fat 5.562g 0.138g 25%
Vitamin B3 4.352mg 0.495mg 24%
Starch 49.69g 20%
Calories 510kcal 116kcal 20%
Iron 4.03mg 2.51mg 19%
Vitamin B1 0.416mg 0.202mg 18%
Vitamin E 3.03mg 0.28mg 18%
Copper 0.104mg 0.268mg 18%
Fiber 2.3g 6.5g 17%
Monounsaturated fat 6.553g 0.044g 16%
Carbs 61.3g 20.76g 14%
Phosphorus 248mg 156mg 13%
Calcium 120mg 24mg 10%
Selenium 6.7µg 2.5µg 8%
Magnesium 18mg 53mg 8%
Zinc 0.49mg 1.29mg 7%
Potassium 118mg 278mg 5%
Choline 9.6mg 32.2mg 4%
Vitamin B6 0.063mg 0.1mg 3%
Protein 6.64g 7.73g 2%
Manganese 0.491mg 0.475mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 59g 14.26g N/A
Sugar 8.18g 3.3g N/A
Vitamin A 0µg 1µg 0%
Vitamin B5 0.417mg 0.411mg 0%
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.095mg 0%
Threonine 0.193mg 0.294mg 0%
Isoleucine 0.246mg 0.314mg 0%
Leucine 0.471mg 0.592mg 0%
Lysine 0.103mg 0.523mg 0%
Methionine 0.112mg 0.11mg 0%
Phenylalanine 0.331mg 0.451mg 0%
Valine 0.294mg 0.368mg 0%
Histidine 0.145mg 0.24mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Crackers
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
56%
Crackers
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 722mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 5.424g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 11)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $0.4)
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.
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

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/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.