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  6. Wheat vs. Cowpea (Black-eyed pea)

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

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How are wheat and cowpea (Black-eyed pea) different?

  • Wheat is higher in selenium, manganese, phosphorus, vitamin B3, copper, zinc, vitamin B6, magnesium, and vitamin B1; however, cowpea (Black-eyed pea) is richer in folate.
  • Daily need coverage for selenium for wheat is 158% higher.
  • Wheat contains 14 times more vitamin B3 than cowpea (Black-eyed pea). While wheat contains 6.738mg of vitamin B3, cowpea (Black-eyed pea) contains only 0.495mg.

Wheat, durum and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Wheat 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.
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 MagnesiumMagnesium +171.7%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +55%
Contains more IronIron +40.2%
Contains more CopperCopper +106.3%
Contains more ZincZinc +222.5%
Contains more PhosphorusPhosphorus +225.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +534.1%
Contains more SeleniumSelenium +3476%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 B1Vitamin B1 +107.4%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +1261.2%
Contains more Vitamin B5Vitamin B5 +127.5%
Contains more Vitamin B6Vitamin B6 +319%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +383.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Cowpea (Black-eyed pea) DV% diff.
Selenium 89.4µg 2.5µg 158%
Manganese 3.012mg 0.475mg 110%
Phosphorus 508mg 156mg 50%
Folate 43µg 208µg 41%
Vitamin B3 6.738mg 0.495mg 39%
Copper 0.553mg 0.268mg 32%
Fiber 6.5g 26%
Zinc 4.16mg 1.29mg 26%
Vitamin B6 0.419mg 0.1mg 25%
Magnesium 144mg 53mg 22%
Vitamin B1 0.419mg 0.202mg 18%
Carbs 71.13g 20.76g 17%
Iron 3.52mg 2.51mg 13%
Protein 13.68g 7.73g 12%
Calories 339kcal 116kcal 11%
Vitamin B5 0.935mg 0.411mg 10%
Choline 32.2mg 6%
Potassium 431mg 278mg 5%
Vitamin B2 0.121mg 0.055mg 5%
Polyunsaturated fat 0.978g 0.225g 5%
Fats 2.47g 0.53g 3%
Vitamin E 0.28mg 2%
Monounsaturated fat 0.344g 0.044g 1%
Calcium 34mg 24mg 1%
Vitamin K 1.7µg 1%
Saturated fat 0.454g 0.138g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 71.13g 14.26g N/A
Sugar 3.3g N/A
Sodium 2mg 4mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.176mg 0.095mg 0%
Threonine 0.366mg 0.294mg 0%
Isoleucine 0.533mg 0.314mg 0%
Leucine 0.934mg 0.592mg 0%
Lysine 0.303mg 0.523mg 0%
Methionine 0.221mg 0.11mg 0%
Phenylalanine 0.681mg 0.451mg 0%
Valine 0.594mg 0.368mg 0%
Histidine 0.322mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +77%
Contains more FatsFats +366%
Contains more CarbsCarbs +242.6%
Contains more OtherOther +89.4%
Contains more WaterWater +540.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +681.8%
Contains more Poly. FatPolyunsaturated fat +334.7%
Contains less Sat. FatSaturated fat -69.6%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.