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  6. Amaranth grain vs. Cowpea (Black-eyed pea)

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

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A recap on differences between Amaranth grain and Cowpea (Black-eyed pea)

  • Amaranth grain has more Manganese, and Selenium, however, Cowpea (Black-eyed pea) is higher in Folate, Fiber, Vitamin B1, Copper, and Iron.
  • Cowpea (Black-eyed pea) covers your daily Folate needs 47% more than Amaranth grain.
  • Cowpea (Black-eyed pea) contains 2 times less Selenium than Amaranth grain. Amaranth grain contains 5.5µg of Selenium, while Cowpea (Black-eyed pea) contains 2.5µg.

Food varieties used in this article are Amaranth grain, cooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Amaranth grain 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.
Amaranth grain
Amaranth grain
4
:
6
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +95.8%
Contains more Magnesium +22.6%
Contains more Manganese +79.8%
Contains more Selenium +120%
Contains more Iron +19.5%
Contains more Potassium +105.9%
Contains less Sodium -33.3%
Contains more Zinc +50%
Contains more Copper +79.9%
Equal in Phosphorus - 156
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +95.8%
Contains more Magnesium +22.6%
Contains more Manganese +79.8%
Contains more Selenium +120%
Contains more Iron +19.5%
Contains more Potassium +105.9%
Contains less Sodium -33.3%
Contains more Zinc +50%
Contains more Copper +79.9%
Equal in Phosphorus - 156

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.
Amaranth grain
Amaranth grain
1
:
11
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin B6 +13%
Contains more Vitamin E +47.4%
Contains more Vitamin B1 +1246.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +110.6%
Contains more Folate +845.5%
Amaranth grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 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 B6 +13%
Contains more Vitamin E +47.4%
Contains more Vitamin B1 +1246.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +110.6%
Contains more Folate +845.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
2
:
3
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Fats +198.1%
Contains more Protein +103.4%
Contains more Carbs +11.1%
Contains more Other +22.1%
Equal in Water - 70.04
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 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 Fats +198.1%
Contains more Protein +103.4%
Contains more Carbs +11.1%
Contains more Other +22.1%
Equal in Water - 70.04

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth grain Cowpea (Black-eyed pea)
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Cowpea (Black-eyed pea) Opinion
Net carbs 16.59g 14.26g Amaranth grain
Protein 3.8g 7.73g Cowpea (Black-eyed pea)
Fats 1.58g 0.53g Amaranth grain
Carbs 18.69g 20.76g Cowpea (Black-eyed pea)
Calories 102kcal 116kcal Cowpea (Black-eyed pea)
Starch 16.23g Amaranth grain
Sugar 3.3g Amaranth grain
Fiber 2.1g 6.5g Cowpea (Black-eyed pea)
Calcium 47mg 24mg Amaranth grain
Iron 2.1mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 65mg 53mg Amaranth grain
Phosphorus 148mg 156mg Cowpea (Black-eyed pea)
Potassium 135mg 278mg Cowpea (Black-eyed pea)
Sodium 6mg 4mg Cowpea (Black-eyed pea)
Zinc 0.86mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.149mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.854mg 0.475mg Amaranth grain
Selenium 5.5µg 2.5µg Amaranth grain
Vitamin A 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg Cowpea (Black-eyed pea)
Vitamin E 0.19mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.015mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.022mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B3 0.235mg 0.495mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.113mg 0.1mg Amaranth grain
Folate 22µg 208µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg Cowpea (Black-eyed pea)
Threonine 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg Cowpea (Black-eyed pea)
Leucine 0.592mg Cowpea (Black-eyed pea)
Lysine 0.523mg Cowpea (Black-eyed pea)
Methionine 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg Cowpea (Black-eyed pea)
Valine 0.368mg Cowpea (Black-eyed pea)
Histidine 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g Amaranth grain
Monounsaturated Fat 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
5%
Amaranth grain
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
43%
Amaranth grain
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 45)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $1)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 3.3g)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.138g)
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.

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. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.