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  6. White bread vs. Cowpea (Black-eyed pea)

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

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Important differences between white bread and cowpea (Black-eyed pea)

  • White bread has more selenium, vitamin B1, vitamin B3, vitamin B2, iron, and calcium; however, cowpea (Black-eyed pea) has more folate, copper, and fiber.
  • White bread's daily need coverage for selenium is 35% more.
  • White bread has 123 times more sodium than cowpea (Black-eyed pea). White bread has 490mg of sodium, while cowpea (Black-eyed pea) has 4mg.
  • White bread has a higher glycemic index than cowpea (Black-eyed pea).

The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

White bread 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +500%
Contains more IronIron +43.8%
Contains more ManganeseManganese +12.8%
Contains more SeleniumSelenium +780%
Contains more MagnesiumMagnesium +130.4%
Contains more PotassiumPotassium +120.6%
Contains more CopperCopper +165.3%
Contains more ZincZinc +74.3%
Contains more PhosphorusPhosphorus +59.2%
Contains less SodiumSodium -99.2%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +163.9%
Contains more Vitamin B2Vitamin B2 +341.8%
Contains more Vitamin B3Vitamin B3 +865.7%
Contains more Vitamin B5Vitamin B5 +30.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +27.3%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more Vitamin KVitamin K +750%
Contains more FolateFolate +87.4%
Contains more CholineCholine +120.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Cowpea (Black-eyed pea) DV% diff.
Selenium 22µg 2.5µg 35%
Vitamin B1 0.533mg 0.202mg 28%
Vitamin B3 4.78mg 0.495mg 27%
Folate 111µg 208µg 24%
Sodium 490mg 4mg 21%
Copper 0.101mg 0.268mg 19%
Starch 37.17g 15%
Fiber 2.7g 6.5g 15%
Vitamin B2 0.243mg 0.055mg 14%
Iron 3.61mg 2.51mg 14%
Calcium 144mg 24mg 12%
Carbs 49.42g 20.76g 10%
Polyunsaturated fat 1.602g 0.225g 9%
Phosphorus 98mg 156mg 8%
Calories 266kcal 116kcal 8%
Magnesium 23mg 53mg 7%
Zinc 0.74mg 1.29mg 5%
Fats 3.33g 0.53g 4%
Potassium 126mg 278mg 4%
Vitamin B5 0.536mg 0.411mg 3%
Fructose 2.43g 3%
Choline 14.6mg 32.2mg 3%
Saturated fat 0.698g 0.138g 3%
Manganese 0.536mg 0.475mg 3%
Protein 8.85g 7.73g 2%
Vitamin B6 0.087mg 0.1mg 1%
Vitamin K 0.2µg 1.7µg 1%
Monounsaturated fat 0.599g 0.044g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 46.72g 14.26g N/A
Sugar 5.67g 3.3g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.22mg 0.28mg 0%
Trans fat 0.027g 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 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +14.5%
Contains more FatsFats +528.3%
Contains more CarbsCarbs +138.1%
Contains more OtherOther +110.6%
Contains more WaterWater +92.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +1261.4%
Contains more Poly. FatPolyunsaturated fat +612%
Contains less Sat. FatSaturated fat -80.2%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.