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Maize vs Cowpea - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Maize
Maize is cheaper (difference - $0.8)
Which food is richer in minerals?
Cowpea
Cowpea is relatively richer in minerals
Which food is lower in glycemic index?
Cowpea
Cowpea is lower in glycemic index (difference - 12)
Which food is lower in Saturated Fat?
Cowpea
Cowpea is lower in Saturated Fat (difference - 0.187g)
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 richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
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.
Maize Cowpea
Lower in price ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Maize Cowpea
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
13
Maize
8
Cowpea
Mineral Summary Score
13
Maize
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
Maize
0
:
8
Cowpea
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 - 278
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 - 278

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
Maize
4
:
4
Cowpea
Contains more Vitamin C +1600%
Contains more Vitamin A +1146.7%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +74.5%
Contains more Vitamin E +300%
Contains more Vitamin B1 +30.3%
Contains more Vitamin K +466.7%
Equal in Vitamin B2 - 0.055
Equal in Vitamin B6 - 0.1
Contains more Vitamin C +1600%
Contains more Vitamin A +1146.7%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +74.5%
Contains more Vitamin E +300%
Contains more Vitamin B1 +30.3%
Contains more Vitamin K +466.7%
Equal in Vitamin B2 - 0.055
Equal in Vitamin B6 - 0.1

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
20%
Maize
46%
Cowpea
Carbohydrates
19%
Maize
21%
Cowpea
Fats
6%
Maize
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 Maize Cowpea Opinion
Calories 86 116 Cowpea
Protein 3.27 7.73 Cowpea
Fats 1.35 0.53 Maize
Vitamin C 6.8 0.4 Maize
Carbs 18.7 20.76 Cowpea
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 2.51 Cowpea
Calcium 2 24 Cowpea
Potassium 270 278 Cowpea
Magnesium 37 53 Cowpea
Sugars 6.26 3.3 Maize
Fiber 2 6.5 Cowpea
Copper 0.054 0.268 Cowpea
Zinc 0.46 1.29 Cowpea
Starch 5.7 Maize
Phosphorus 89 156 Cowpea
Sodium 15 4 Cowpea
Vitamin A 187 15 Maize
Vitamin E 0.07 0.28 Cowpea
Vitamin D 0 0
Vitamin B1 0.155 0.202 Cowpea
Vitamin B2 0.055 0.055
Vitamin B3 1.77 0.495 Maize
Vitamin B5 0.717 0.411 Maize
Vitamin B6 0.093 0.1 Cowpea
Vitamin B12 0 0
Vitamin K 0.3 1.7 Cowpea
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.325 0.138 Cowpea
Monounsaturated Fat 0.432 0.044 Maize
Polyunsaturated fat 0.487 0.225 Maize
Tryptophan 0.023 0.095 Cowpea
Threonine 0.129 0.294 Cowpea
Isoleucine 0.129 0.314 Cowpea
Leucine 0.348 0.592 Cowpea
Lysine 0.137 0.523 Cowpea
Methionine 0.067 0.11 Cowpea
Phenylalanine 0.15 0.451 Cowpea
Valine 0.185 0.368 Cowpea
Histidine 0.089 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.