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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 from 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
8
:
0
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +41.7%
Contains more Iron +40.2%
Contains more Magnesium +171.7%
Contains more Phosphorus +225.6%
Contains more Potassium +55%
Contains less Sodium -50%
Contains more Zinc +222.5%
Contains more Copper +106.3%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Calcium +41.7%
Contains more Iron +40.2%
Contains more Magnesium +171.7%
Contains more Phosphorus +225.6%
Contains more Potassium +55%
Contains less Sodium -50%
Contains more Zinc +222.5%
Contains more Copper +106.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
5
:
5
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin B1 +107.4%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +1261.2%
Contains more Vitamin B5 +127.5%
Contains more Vitamin B6 +319%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +383.7%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin B1 +107.4%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +1261.2%
Contains more Vitamin B5 +127.5%
Contains more Vitamin B6 +319%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +383.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Protein +77%
Contains more Fats +366%
Contains more Carbs +242.6%
Contains more Other +89.4%
Contains more Water +540.2%
Wheat
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
Cowpea (Black-eyed pea)
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 Protein +77%
Contains more Fats +366%
Contains more Carbs +242.6%
Contains more Other +89.4%
Contains more Water +540.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Monounsaturated Fat +681.8%
Contains more Polyunsaturated fat +334.7%
Contains less Saturated Fat -69.6%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains more Monounsaturated Fat +681.8%
Contains more Polyunsaturated fat +334.7%
Contains less Saturated Fat -69.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Cowpea (Black-eyed pea) Opinion
Net carbs 71.13g 14.26g Wheat
Protein 13.68g 7.73g Wheat
Fats 2.47g 0.53g Wheat
Carbs 71.13g 20.76g Wheat
Calories 339kcal 116kcal Wheat
Sugar 3.3g Wheat
Fiber 6.5g Cowpea (Black-eyed pea)
Calcium 34mg 24mg Wheat
Iron 3.52mg 2.51mg Wheat
Magnesium 144mg 53mg Wheat
Phosphorus 508mg 156mg Wheat
Potassium 431mg 278mg Wheat
Sodium 2mg 4mg Wheat
Zinc 4.16mg 1.29mg Wheat
Copper 0.553mg 0.268mg Wheat
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.419mg 0.202mg Wheat
Vitamin B2 0.121mg 0.055mg Wheat
Vitamin B3 6.738mg 0.495mg Wheat
Vitamin B5 0.935mg 0.411mg Wheat
Vitamin B6 0.419mg 0.1mg Wheat
Folate 43µg 208µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.176mg 0.095mg Wheat
Threonine 0.366mg 0.294mg Wheat
Isoleucine 0.533mg 0.314mg Wheat
Leucine 0.934mg 0.592mg Wheat
Lysine 0.303mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.221mg 0.11mg Wheat
Phenylalanine 0.681mg 0.451mg Wheat
Valine 0.594mg 0.368mg Wheat
Histidine 0.322mg 0.24mg Wheat
Saturated Fat 0.454g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.344g 0.044g Wheat
Polyunsaturated fat 0.978g 0.225g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
37%
Wheat
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
100%
Wheat
44%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 2)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.316g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.