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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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Important differences between wheat and cowpea (Black-eyed pea)

  • Wheat has more selenium, manganese, vitamin B3, and zinc; however, cowpea (Black-eyed pea) has more folate, iron, vitamin B1, fiber, and copper.
  • Wheat's daily need coverage for selenium is 53% more.
  • Wheat has 5 times more vitamin B3 than cowpea (Black-eyed pea). Wheat has 2.305mg of vitamin B3, while cowpea (Black-eyed pea) has 0.495mg.

The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
Wheat
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 ZincZinc +42.6%
Contains more ManganeseManganese +116.8%
Contains more SeleniumSelenium +1176%
Contains more MagnesiumMagnesium +10.4%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +69.5%
Contains more IronIron +42.6%
Contains more CopperCopper +29.5%
Contains less SodiumSodium -50%
~equal in Phosphorus ~156mg

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.
Wheat
Wheat
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 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 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 B3Vitamin B3 +365.7%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +112.6%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more FolateFolate +1790.9%
~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 31.9µg 2.5µg 53%
Folate 11µg 208µg 49%
Manganese 1.03mg 0.475mg 24%
Vitamin B3 2.305mg 0.495mg 11%
Fiber 4.3g 6.5g 9%
Vitamin B1 0.095mg 0.202mg 9%
Iron 1.76mg 2.51mg 9%
Vitamin B5 0.411mg 8%
Copper 0.207mg 0.268mg 7%
Choline 32.2mg 6%
Zinc 1.84mg 1.29mg 5%
Protein 5.71g 7.73g 4%
Potassium 164mg 278mg 3%
Vitamin B6 0.07mg 0.1mg 2%
Calcium 9mg 24mg 2%
Carbs 27.6g 20.76g 2%
Vitamin B2 0.03mg 0.055mg 2%
Vitamin K 1.7µg 1%
Calories 132kcal 116kcal 1%
Phosphorus 147mg 156mg 1%
Magnesium 48mg 53mg 1%
Fats 0.83g 0.53g 0%
Vitamin C 0.4mg 0%
Net carbs 23.3g 14.26g N/A
Sugar 3.07g 3.3g N/A
Sodium 8mg 4mg 0%
Vitamin E 0.24mg 0.28mg 0%
Vitamin A 1µg 0%
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.138g 0%
Monounsaturated fat 0.084g 0.044g 0%
Polyunsaturated fat 0.243g 0.225g 0%
Tryptophan 0.051mg 0.095mg 0%
Threonine 0.172mg 0.294mg 0%
Isoleucine 0.22mg 0.314mg 0%
Leucine 0.432mg 0.592mg 0%
Lysine 0.161mg 0.523mg 0%
Methionine 0.097mg 0.11mg 0%
Phenylalanine 0.3mg 0.451mg 0%
Valine 0.267mg 0.368mg 0%
Histidine 0.147mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +56.6%
Contains more CarbsCarbs +32.9%
Contains more ProteinProtein +35.4%
Contains more OtherOther +38.2%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
3
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 less Sat. FatSaturated fat -44.2%
Contains more Mono. FatMonounsaturated fat +90.9%
~equal in Polyunsaturated fat ~0.225g

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.