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Cowpea vs Maize - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Maize
Maize is cheaper (difference - $0.8)
Which food contains less Sugars?
Cowpea
Cowpea contains less Sugars (difference - 2.96g)
Which food contains less Sodium?
Cowpea
Cowpea contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Cowpea
Cowpea is lower in Saturated Fat (difference - 0.187g)
Which food is lower in glycemic index?
Cowpea
Cowpea is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Cowpea
Cowpea is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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 Maize
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cowpea Maize
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
13
Maize
Mineral Summary Score
28
Cowpea
13
Maize

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
8
:
0
Maize
Contains more Iron +382.7%
Contains more Calcium +1100%
Contains more Magnesium +43.2%
Contains more Copper +396.3%
Contains more Zinc +180.4%
Contains more Phosphorus +75.3%
Contains less Sodium -73.3%
Equal in Potassium - 270
Contains more Iron +382.7%
Contains more Calcium +1100%
Contains more Magnesium +43.2%
Contains more Copper +396.3%
Contains more Zinc +180.4%
Contains more Phosphorus +75.3%
Contains less Sodium -73.3%
Equal in Potassium - 270

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
4
:
4
Maize
Contains more Vitamin E +300%
Contains more Vitamin B1 +30.3%
Contains more Vitamin K +466.7%
Contains more Vitamin C +1600%
Contains more Vitamin A +1146.7%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +74.5%
Equal in Vitamin B2 - 0.055
Equal in Vitamin B6 - 0.093
Contains more Vitamin E +300%
Contains more Vitamin B1 +30.3%
Contains more Vitamin K +466.7%
Contains more Vitamin C +1600%
Contains more Vitamin A +1146.7%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +74.5%
Equal in Vitamin B2 - 0.055
Equal in Vitamin B6 - 0.093

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
20%
Maize
Carbohydrates
21%
Cowpea
19%
Maize
Fats
2%
Cowpea
6%
Maize

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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 Maize Opinion
Calories 116 86 Cowpea
Protein 7.73 3.27 Cowpea
Fats 0.53 1.35 Maize
Vitamin C 0.4 6.8 Maize
Carbs 20.76 18.7 Cowpea
Cholesterol 0 0
Vitamin D 0 0
Iron 2.51 0.52 Cowpea
Calcium 24 2 Cowpea
Potassium 278 270 Cowpea
Magnesium 53 37 Cowpea
Sugars 3.3 6.26 Maize
Fiber 6.5 2 Cowpea
Copper 0.268 0.054 Cowpea
Zinc 1.29 0.46 Cowpea
Starch 5.7 Maize
Phosphorus 156 89 Cowpea
Sodium 4 15 Cowpea
Vitamin A 15 187 Maize
Vitamin E 0.28 0.07 Cowpea
Vitamin D 0 0
Vitamin B1 0.202 0.155 Cowpea
Vitamin B2 0.055 0.055
Vitamin B3 0.495 1.77 Maize
Vitamin B5 0.411 0.717 Maize
Vitamin B6 0.1 0.093 Cowpea
Vitamin B12 0 0
Vitamin K 1.7 0.3 Cowpea
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.138 0.325 Cowpea
Monounsaturated Fat 0.044 0.432 Maize
Polyunsaturated fat 0.225 0.487 Maize
Tryptophan 0.095 0.023 Cowpea
Threonine 0.294 0.129 Cowpea
Isoleucine 0.314 0.129 Cowpea
Leucine 0.592 0.348 Cowpea
Lysine 0.523 0.137 Cowpea
Methionine 0.11 0.067 Cowpea
Phenylalanine 0.451 0.15 Cowpea
Valine 0.368 0.185 Cowpea
Histidine 0.24 0.089 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.