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  6. Lentil vs. Cowpea (Black-eyed pea)

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

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Summary of differences between Lentil and Cowpea (Black-eyed pea)

  • Lentil has more Iron, Vitamin B6, and Fiber, while Cowpea (Black-eyed pea) has more Folate.
  • Lentil contains 2 times more Vitamin B3 than Cowpea (Black-eyed pea). While Lentil contains 1.06mg of Vitamin B3, Cowpea (Black-eyed pea) contains only 0.495mg.

These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Lentil 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.
Lentil
Lentil
6
:
4
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Iron +32.7%
Contains more Phosphorus +15.4%
Contains more Potassium +32.7%
Contains less Sodium -50%
Contains more Selenium +12%
Contains more Calcium +26.3%
Contains more Magnesium +47.2%
Equal in Zinc - 1.29
Equal in Copper - 0.268
Equal in Manganese - 0.475
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
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 Iron +32.7%
Contains more Phosphorus +15.4%
Contains more Potassium +32.7%
Contains less Sodium -50%
Contains more Selenium +12%
Contains more Calcium +26.3%
Contains more Magnesium +47.2%
Equal in Zinc - 1.29
Equal in Copper - 0.268
Equal in Manganese - 0.475

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.
Lentil
Lentil
5
:
4
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin C +275%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +114.1%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +78%
Contains more Vitamin A +87.5%
Contains more Vitamin E +154.5%
Contains more Vitamin B1 +19.5%
Contains more Folate +14.9%
Equal in Vitamin K - 1.7
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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 C +275%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +114.1%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +78%
Contains more Vitamin A +87.5%
Contains more Vitamin E +154.5%
Contains more Vitamin B1 +19.5%
Contains more Folate +14.9%
Equal in Vitamin K - 1.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
1
:
4
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Protein +16.7%
Contains more Fats +39.5%
Contains more Other +13.3%
Equal in Carbs - 20.76
Equal in Water - 70.04
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 Protein +16.7%
Contains more Fats +39.5%
Contains more Other +13.3%
Equal in Carbs - 20.76
Equal in Water - 70.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +28.6%
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +45.5%
Contains more Polyunsaturated fat +28.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Cowpea (Black-eyed pea) Opinion
Net carbs 12.23g 14.26g Cowpea (Black-eyed pea)
Protein 9.02g 7.73g Lentil
Fats 0.38g 0.53g Cowpea (Black-eyed pea)
Carbs 20.13g 20.76g Cowpea (Black-eyed pea)
Calories 116kcal 116kcal
Sugar 1.8g 3.3g Lentil
Fiber 7.9g 6.5g Lentil
Calcium 19mg 24mg Cowpea (Black-eyed pea)
Iron 3.33mg 2.51mg Lentil
Magnesium 36mg 53mg Cowpea (Black-eyed pea)
Phosphorus 180mg 156mg Lentil
Potassium 369mg 278mg Lentil
Sodium 2mg 4mg Lentil
Zinc 1.27mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.251mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.494mg 0.475mg Lentil
Selenium 2.8µg 2.5µg Lentil
Vitamin A 8IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.11mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 1.5mg 0.4mg Lentil
Vitamin B1 0.169mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.073mg 0.055mg Lentil
Vitamin B3 1.06mg 0.495mg Lentil
Vitamin B5 0.638mg 0.411mg Lentil
Vitamin B6 0.178mg 0.1mg Lentil
Folate 181µg 208µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 1.7µg
Tryptophan 0.081mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.323mg 0.294mg Lentil
Isoleucine 0.39mg 0.314mg Lentil
Leucine 0.654mg 0.592mg Lentil
Lysine 0.63mg 0.523mg Lentil
Methionine 0.077mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.445mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.448mg 0.368mg Lentil
Histidine 0.254mg 0.24mg Lentil
Saturated Fat 0.053g 0.138g Lentil
Monounsaturated Fat 0.064g 0.044g Lentil
Polyunsaturated fat 0.175g 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
26%
Lentil
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
46%
Lentil
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.085g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 23)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.