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Lentil vs Cowpea - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Lentil
Lentil contains less Sugars (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 - 14)
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 definitely stated which food is richer in minerals. See charts below for detailed information.
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.
Lentil Cowpea
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Lentil Cowpea
Low Calories diet Equal
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
10
Lentil
8
Cowpea
Mineral Summary Score
30
Lentil
28
Cowpea

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
Lentil
4
:
4
Cowpea
Contains more Iron +32.7%
Contains more Potassium +32.7%
Contains more Phosphorus +15.4%
Contains less Sodium -50%
Contains more Calcium +26.3%
Contains more Magnesium +47.2%
Equal in Copper - 0.268
Equal in Zinc - 1.29
Contains more Iron +32.7%
Contains more Potassium +32.7%
Contains more Phosphorus +15.4%
Contains less Sodium -50%
Contains more Calcium +26.3%
Contains more Magnesium +47.2%
Equal in Copper - 0.268
Equal in Zinc - 1.29

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
Lentil
5
:
3
Cowpea
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%
Equal in Vitamin K - 1.7
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%
Equal in Vitamin K - 1.7

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
54%
Lentil
46%
Cowpea
Carbohydrates
20%
Lentil
21%
Cowpea
Fats
2%
Lentil
2%
Cowpea

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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 Lentil Cowpea Opinion
Calories 116 116
Protein 9.02 7.73 Lentil
Fats 0.38 0.53 Cowpea
Vitamin C 1.5 0.4 Lentil
Carbs 20.13 20.76 Cowpea
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 2.51 Lentil
Calcium 19 24 Cowpea
Potassium 369 278 Lentil
Magnesium 36 53 Cowpea
Sugars 1.8 3.3 Cowpea
Fiber 7.9 6.5 Lentil
Copper 0.251 0.268 Cowpea
Zinc 1.27 1.29 Cowpea
Starch
Phosphorus 180 156 Lentil
Sodium 2 4 Lentil
Vitamin A 8 15 Cowpea
Vitamin E 0.11 0.28 Cowpea
Vitamin D 0 0
Vitamin B1 0.169 0.202 Cowpea
Vitamin B2 0.073 0.055 Lentil
Vitamin B3 1.06 0.495 Lentil
Vitamin B5 0.638 0.411 Lentil
Vitamin B6 0.178 0.1 Lentil
Vitamin B12 0 0
Vitamin K 1.7 1.7
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.053 0.138 Lentil
Monounsaturated Fat 0.064 0.044 Lentil
Polyunsaturated fat 0.175 0.225 Cowpea
Tryptophan 0.081 0.095 Cowpea
Threonine 0.323 0.294 Lentil
Isoleucine 0.39 0.314 Lentil
Leucine 0.654 0.592 Lentil
Lysine 0.63 0.523 Lentil
Methionine 0.077 0.11 Cowpea
Phenylalanine 0.445 0.451 Cowpea
Valine 0.448 0.368 Lentil
Histidine 0.254 0.24 Lentil
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.