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  6. Graham cracker vs. Cowpea (Black-eyed pea)

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

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What are the main differences between graham cracker and cowpea (Black-eyed pea)?

  • Graham cracker is richer in vitamin B3, manganese, vitamin B2, iron, vitamin K, and vitamin E, yet cowpea (Black-eyed pea) is richer in folate, fiber, and copper.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 29% higher.
  • Graham cracker has 115 times more sodium than cowpea (Black-eyed pea). Graham cracker has 459mg of sodium, while cowpea (Black-eyed pea) has 4mg.
  • Cowpea (Black-eyed pea) has a lower glycemic index than graham cracker.

We used Cookies, graham crackers, plain or honey (includes cinnamon) and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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 +220.8%
Contains more IronIron +50.6%
Contains more PhosphorusPhosphorus +18.6%
Contains more ManganeseManganese +114.5%
Contains more SeleniumSelenium +152%
Contains more MagnesiumMagnesium +32.5%
Contains more PotassiumPotassium +63.5%
Contains more CopperCopper +57.6%
Contains more ZincZinc +34.4%
Contains less SodiumSodium -99.1%

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 +439.3%
Contains more Vitamin B1Vitamin B1 +31.2%
Contains more Vitamin B2Vitamin B2 +476.4%
Contains more Vitamin B3Vitamin B3 +796.8%
Contains more Vitamin B6Vitamin B6 +56%
Contains more Vitamin KVitamin K +741.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +128.6%
Contains more CholineCholine +445.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.411mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Cowpea (Black-eyed pea) DV% diff.
Polyunsaturated fat 5.388g 0.225g 34%
Folate 91µg 208µg 29%
Vitamin B3 4.439mg 0.495mg 25%
Manganese 1.019mg 0.475mg 24%
Vitamin B2 0.317mg 0.055mg 20%
Sodium 459mg 4mg 20%
Starch 46.56g 19%
Carbs 77.66g 20.76g 19%
Calories 430kcal 116kcal 16%
Iron 3.78mg 2.51mg 16%
Fats 10.6g 0.53g 15%
Fiber 3.4g 6.5g 12%
Vitamin K 14.3µg 1.7µg 11%
Copper 0.17mg 0.268mg 11%
Vitamin E 1.51mg 0.28mg 8%
Selenium 6.3µg 2.5µg 7%
Saturated fat 1.633g 0.138g 7%
Monounsaturated fat 2.509g 0.044g 6%
Choline 5.9mg 32.2mg 5%
Vitamin B1 0.265mg 0.202mg 5%
Calcium 77mg 24mg 5%
Vitamin B6 0.156mg 0.1mg 4%
Phosphorus 185mg 156mg 4%
Magnesium 40mg 53mg 3%
Potassium 170mg 278mg 3%
Zinc 0.96mg 1.29mg 3%
Protein 6.69g 7.73g 2%
Fructose 0.99g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 74.26g 14.26g N/A
Sugar 24.85g 3.3g N/A
Vitamin A 0µg 1µg 0%
Vitamin B5 0.42mg 0.411mg 0%
Trans fat 0.055g 0g 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 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 +1900%
Contains more CarbsCarbs +274.1%
Contains more OtherOther +76.6%
Contains more ProteinProtein +15.5%
Contains more WaterWater +1966.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 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 +5602.3%
Contains more Poly. FatPolyunsaturated fat +2294.7%
Contains less Sat. FatSaturated fat -91.5%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.