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  6. English muffin vs. Cowpea (Black-eyed pea)

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

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Important differences between English muffins and cowpea (Black-eyed pea)

  • English muffins have more vitamin B2 and vitamin B3; however, cowpea (Black-eyed pea) has more folate, iron, copper, fiber, magnesium, zinc, and manganese.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 43% more.
  • English muffins have 116 times more sodium than cowpea (Black-eyed pea). English muffins have 464mg of sodium, while cowpea (Black-eyed pea) has 4mg.
  • English muffins have a higher glycemic index than cowpea (Black-eyed pea).

The food varieties used in the comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

English muffin vs Cowpea (Black-eyed pea) 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 +116.7%
Contains more MagnesiumMagnesium +152.4%
Contains more PotassiumPotassium +112.2%
Contains more IronIron +182%
Contains more CopperCopper +107.8%
Contains more ZincZinc +84.3%
Contains more PhosphorusPhosphorus +17.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +33.1%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
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 B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +216.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +11.6%
Contains more Vitamin B6Vitamin B6 +132.6%
Contains more FolateFolate +462.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.411mg

All nutrients comparison - raw data values

Nutrient English muffin Cowpea (Black-eyed pea) DV% diff.
Folate 37µg 208µg 43%
Sodium 464mg 4mg 20%
Iron 0.89mg 2.51mg 20%
Copper 0.129mg 0.268mg 15%
Fiber 2.7g 6.5g 15%
Carbs 46g 20.76g 8%
Magnesium 21mg 53mg 8%
Vitamin B2 0.154mg 0.055mg 8%
Vitamin B3 1.566mg 0.495mg 7%
Calories 235kcal 116kcal 6%
Choline 32.2mg 6%
Manganese 0.357mg 0.475mg 5%
Selenium 2.5µg 5%
Zinc 0.7mg 1.29mg 5%
Potassium 131mg 278mg 4%
Vitamin B6 0.043mg 0.1mg 4%
Polyunsaturated fat 0.888g 0.225g 4%
Phosphorus 133mg 156mg 3%
Calcium 52mg 24mg 3%
Vitamin B12 0.04µg 0µg 2%
Vitamin B1 0.181mg 0.202mg 2%
Fats 1.8g 0.53g 2%
Vitamin E 0.28mg 2%
Saturated fat 0.259g 0.138g 1%
Vitamin B5 0.446mg 0.411mg 1%
Monounsaturated fat 0.302g 0.044g 1%
Vitamin K 1.7µg 1%
Protein 7.7g 7.73g 0%
Vitamin C 0.1mg 0.4mg 0%
Net carbs 43.3g 14.26g N/A
Sugar 3.3g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.092mg 0.095mg 0%
Threonine 0.242mg 0.294mg 0%
Isoleucine 0.315mg 0.314mg 0%
Leucine 0.553mg 0.592mg 0%
Lysine 0.241mg 0.523mg 0%
Methionine 0.139mg 0.11mg 0%
Phenylalanine 0.379mg 0.451mg 0%
Valine 0.353mg 0.368mg 0%
Histidine 0.17mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +239.6%
Contains more CarbsCarbs +121.6%
Contains more OtherOther +155.3%
Contains more WaterWater +66.4%
~equal in Protein ~7.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 +586.4%
Contains more Poly. FatPolyunsaturated fat +294.7%
Contains less Sat. FatSaturated fat -46.7%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.