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Cowpea vs Amaranth grain - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Cowpea
Cowpea contains less Sodium (difference - 2mg)
Which food is cheaper?
Cowpea
Cowpea is cheaper (difference - $1)
Which food is richer in vitamins?
Cowpea
Cowpea is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Amaranth grain
Amaranth grain contains less Sugars (difference - 3.3g)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.138g)
Which food is lower in glycemic index?
Amaranth grain
Amaranth grain is lower in glycemic index (difference - 7)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cowpea Amaranth grain
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cowpea Amaranth grain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
8
Cowpea
3
Amaranth grain
Mineral Summary Score
28
Cowpea
24
Amaranth grain

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
Cowpea
6
:
Contains more Iron +19.5%
Contains more Potassium +105.9%
Contains more Copper +79.9%
Contains more Zinc +50%
Contains less Sodium -33.3%
Contains more Calcium +95.8%
Contains more Magnesium +22.6%
Equal in Phosphorus - 148
Contains more Iron +19.5%
Contains more Potassium +105.9%
Contains more Copper +79.9%
Contains more Zinc +50%
Contains less Sodium -33.3%
Contains more Calcium +95.8%
Contains more Magnesium +22.6%
Equal in Phosphorus - 148

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
Cowpea
11
:
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 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 Vitamin B6 +13%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
46%
Cowpea
23%
Amaranth grain
Carbohydrates
21%
Cowpea
19%
Amaranth grain
Fats
2%
Cowpea
7%
Amaranth grain

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cowpea Amaranth grain Opinion
Calories 116 102 Cowpea
Protein 7.73 3.8 Cowpea
Fats 0.53 1.58 Amaranth grain
Vitamin C 0.4 Cowpea
Carbs 20.76 18.69 Cowpea
Cholesterol 0 Amaranth grain
Vitamin D 0 Cowpea
Iron 2.51 2.1 Cowpea
Calcium 24 47 Amaranth grain
Potassium 278 135 Cowpea
Magnesium 53 65 Amaranth grain
Sugars 3.3 Cowpea
Fiber 6.5 2.1 Cowpea
Copper 0.268 0.149 Cowpea
Zinc 1.29 0.86 Cowpea
Starch 16.23 Amaranth grain
Phosphorus 156 148 Cowpea
Sodium 4 6 Cowpea
Vitamin A 15 Cowpea
Vitamin E 0.28 0.19 Cowpea
Vitamin D 0 Cowpea
Vitamin B1 0.202 0.015 Cowpea
Vitamin B2 0.055 0.022 Cowpea
Vitamin B3 0.495 0.235 Cowpea
Vitamin B5 0.411 Cowpea
Vitamin B6 0.1 0.113 Amaranth grain
Vitamin B12 0 Cowpea
Vitamin K 1.7 Cowpea
Folic acid (B9) 0 Cowpea
Trans Fat 0 Amaranth grain
Saturated Fat 0.138 Amaranth grain
Monounsaturated Fat 0.044 Cowpea
Polyunsaturated fat 0.225 Cowpea
Tryptophan 0.095 Cowpea
Threonine 0.294 Cowpea
Isoleucine 0.314 Cowpea
Leucine 0.592 Cowpea
Lysine 0.523 Cowpea
Methionine 0.11 Cowpea
Phenylalanine 0.451 Cowpea
Valine 0.368 Cowpea
Histidine 0.24 Cowpea
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.