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Cowpea vs Soba - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Soba
Soba contains less Sugars (difference - 3.3g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.119g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea
Cowpea contains less Sodium (difference - 56mg)
Which food is lower in glycemic index?
Cowpea
Cowpea is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Cowpea
Cowpea is relatively richer in minerals
Which food is richer in vitamins?
Cowpea
Cowpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Soba
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cowpea Soba
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
4
Soba
Mineral Summary Score
28
Cowpea
5
Soba

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
Soba
Contains more Iron +422.9%
Contains more Calcium +500%
Contains more Potassium +694.3%
Contains more Magnesium +488.9%
Contains more Copper +3250%
Contains more Zinc +975%
Contains more Phosphorus +524%
Contains less Sodium -93.3%
Contains more Iron +422.9%
Contains more Calcium +500%
Contains more Potassium +694.3%
Contains more Magnesium +488.9%
Contains more Copper +3250%
Contains more Zinc +975%
Contains more Phosphorus +524%
Contains less Sodium -93.3%

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
8
:
1
Soba
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +114.9%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B5 +74.9%
Contains more Vitamin B6 +150%
Equal in Vitamin B3 - 0.51
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +114.9%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B5 +74.9%
Contains more Vitamin B6 +150%
Equal in Vitamin B3 - 0.51

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
30%
Soba
Carbohydrates
21%
Cowpea
21%
Soba
Fats
2%
Cowpea
0%
Soba

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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 Soba Opinion
Calories 116 99 Cowpea
Protein 7.73 5.06 Cowpea
Fats 0.53 0.1 Cowpea
Vitamin C 0.4 0 Cowpea
Carbs 20.76 21.44 Soba
Cholesterol 0 0
Vitamin D 0 0
Iron 2.51 0.48 Cowpea
Calcium 24 4 Cowpea
Potassium 278 35 Cowpea
Magnesium 53 9 Cowpea
Sugars 3.3 Cowpea
Fiber 6.5 Cowpea
Copper 0.268 0.008 Cowpea
Zinc 1.29 0.12 Cowpea
Starch
Phosphorus 156 25 Cowpea
Sodium 4 60 Cowpea
Vitamin A 15 0 Cowpea
Vitamin E 0.28 Cowpea
Vitamin D 0 0
Vitamin B1 0.202 0.094 Cowpea
Vitamin B2 0.055 0.026 Cowpea
Vitamin B3 0.495 0.51 Soba
Vitamin B5 0.411 0.235 Cowpea
Vitamin B6 0.1 0.04 Cowpea
Vitamin B12 0 0
Vitamin K 1.7 Cowpea
Folic acid (B9) 0 0
Trans Fat 0 Soba
Saturated Fat 0.138 0.019 Soba
Monounsaturated Fat 0.044 0.026 Cowpea
Polyunsaturated fat 0.225 0.031 Cowpea
Tryptophan 0.095 0.072 Cowpea
Threonine 0.294 0.177 Cowpea
Isoleucine 0.314 0.195 Cowpea
Leucine 0.592 0.33 Cowpea
Lysine 0.523 0.214 Cowpea
Methionine 0.11 0.072 Cowpea
Phenylalanine 0.451 0.217 Cowpea
Valine 0.368 0.249 Cowpea
Histidine 0.24 0.119 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.