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  6. Saltine cracker (includes oyster, soda, soup) vs. Cowpea (Black-eyed pea)

Saltine cracker (includes oyster, soda, soup) vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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Differences between saltine cracker (includes oyster, soda, soup) and cowpea (Black-eyed pea)

  • Saltine cracker (includes oyster, soda, soup) has more vitamin B1, iron, vitamin B3, vitamin B2, vitamin K, and selenium, while cowpea (Black-eyed pea) has more folate, fiber, and copper.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for vitamin B1 is 42% higher.
  • Cowpea (Black-eyed pea) contains 235 times less sodium than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, while cowpea (Black-eyed pea) contains 4mg.
  • Cowpea (Black-eyed pea) has a lower glycemic index. The glycemic index of cowpea (Black-eyed pea) is 52, while the glycemic index of saltine cracker (includes oyster, soda, soup) is 74.

The food types used in this comparison are Crackers, saltines (includes oyster, soda, soup) and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
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 IronIron +121.9%
Contains more ManganeseManganese +44.4%
Contains more SeleniumSelenium +312%
Contains more MagnesiumMagnesium +130.4%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +82.9%
Contains more CopperCopper +92.8%
Contains more ZincZinc +87%
Contains more PhosphorusPhosphorus +52.9%
Contains less SodiumSodium -99.6%

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
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 +310.7%
Contains more Vitamin B1Vitamin B1 +247.5%
Contains more Vitamin B2Vitamin B2 +785.5%
Contains more Vitamin B3Vitamin B3 +1201.4%
Contains more Vitamin B5Vitamin B5 +30.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1394.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +16.3%
Contains more FolateFolate +55.2%
Contains more CholineCholine +92.8%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 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 ProteinProtein +22.4%
Contains more FatsFats +1530.2%
Contains more CarbsCarbs +256.7%
Contains more OtherOther +197.9%
Contains more WaterWater +1286.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 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 +4413.6%
Contains more Poly. FatPolyunsaturated fat +2048.9%
Contains less Sat. FatSaturated fat -91.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saltine cracker (includes oyster, soda, soup) 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 Saltine cracker (includes oyster, soda, soup) Cowpea (Black-eyed pea) DV% diff.
Vitamin B1 0.702mg 0.202mg 42%
Sodium 941mg 4mg 41%
Iron 5.57mg 2.51mg 38%
Vitamin B3 6.442mg 0.495mg 37%
Vitamin B2 0.487mg 0.055mg 33%
Polyunsaturated fat 4.835g 0.225g 31%
Starch 67.83g 28%
Vitamin K 25.4µg 1.7µg 20%
Folate 134µg 208µg 19%
Carbs 74.05g 20.76g 18%
Calories 418kcal 116kcal 15%
Fiber 2.8g 6.5g 15%
Selenium 10.3µg 2.5µg 14%
Copper 0.139mg 0.268mg 14%
Fats 8.64g 0.53g 12%
Manganese 0.686mg 0.475mg 9%
Phosphorus 102mg 156mg 8%
Saturated fat 1.653g 0.138g 7%
Magnesium 23mg 53mg 7%
Vitamin E 1.15mg 0.28mg 6%
Zinc 0.69mg 1.29mg 5%
Monounsaturated fat 1.986g 0.044g 5%
Vitamin B12 0.09µg 0µg 4%
Potassium 152mg 278mg 4%
Choline 16.7mg 32.2mg 3%
Vitamin B5 0.536mg 0.411mg 3%
Protein 9.46g 7.73g 3%
Vitamin B6 0.086mg 0.1mg 1%
Calcium 19mg 24mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 71.25g 14.26g N/A
Sugar 1.29g 3.3g N/A
Vitamin A 1µg 1µg 0%
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.095mg 0%
Threonine 0.268mg 0.294mg 0%
Isoleucine 0.333mg 0.314mg 0%
Leucine 0.652mg 0.592mg 0%
Lysine 0.172mg 0.523mg 0%
Methionine 0.147mg 0.11mg 0%
Phenylalanine 0.45mg 0.451mg 0%
Valine 0.399mg 0.368mg 0%
Histidine 0.197mg 0.24mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker (includes oyster, soda, soup) Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Saltine cracker (includes oyster, soda, soup)
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 937mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 1.515g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 22)
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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.