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

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

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What are the main differences between Oatmeal and Cowpea (Black-eyed pea)?

  • Oatmeal is richer in Iron, Vitamin B3, Vitamin B6, Vitamin A RAE, and Vitamin B2, yet Cowpea (Black-eyed pea) is richer in Folate, Copper, Fiber, Phosphorus, and Magnesium.
  • Oatmeal's daily need coverage for Iron is 43% higher.
  • Oatmeal has 130 times more Vitamin A RAE than Cowpea (Black-eyed pea). Oatmeal has 130µg of Vitamin A RAE, while Cowpea (Black-eyed pea) has 1µg.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
4
:
6
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +233.3%
Contains more Iron +137.5%
Contains more Manganese +17.5%
Contains more Selenium +100%
Contains more Magnesium +103.8%
Contains more Phosphorus +102.6%
Contains more Potassium +355.7%
Contains less Sodium -91.8%
Contains more Zinc +108.1%
Contains more Copper +306.1%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
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 Calcium +233.3%
Contains more Iron +137.5%
Contains more Manganese +17.5%
Contains more Selenium +100%
Contains more Magnesium +103.8%
Contains more Phosphorus +102.6%
Contains more Potassium +355.7%
Contains less Sodium -91.8%
Contains more Zinc +108.1%
Contains more Copper +306.1%

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.
Oatmeal
Oatmeal
5
:
5
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin A +2786.7%
Contains more Vitamin B1 +28.7%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +511.1%
Contains more Vitamin B6 +190%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +29.7%
Contains more Folate +372.7%
Contains more Vitamin K +325%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 A +2786.7%
Contains more Vitamin B1 +28.7%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +511.1%
Contains more Vitamin B6 +190%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +29.7%
Contains more Folate +372.7%
Contains more Vitamin K +325%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Fats +156.6%
Contains more Water +20%
Contains more Protein +226.2%
Contains more Carbs +77.9%
Contains more Other +64.9%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 Fats +156.6%
Contains more Water +20%
Contains more Protein +226.2%
Contains more Carbs +77.9%
Contains more Other +64.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Monounsaturated Fat +788.6%
Contains more Polyunsaturated fat +89.3%
Contains less Saturated Fat -38.9%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains more Monounsaturated Fat +788.6%
Contains more Polyunsaturated fat +89.3%
Contains less Saturated Fat -38.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Cowpea (Black-eyed pea) Opinion
Net carbs 9.97g 14.26g Cowpea (Black-eyed pea)
Protein 2.37g 7.73g Cowpea (Black-eyed pea)
Fats 1.36g 0.53g Oatmeal
Carbs 11.67g 20.76g Cowpea (Black-eyed pea)
Calories 68kcal 116kcal Cowpea (Black-eyed pea)
Starch 10.37g Oatmeal
Sugar 0.46g 3.3g Oatmeal
Fiber 1.7g 6.5g Cowpea (Black-eyed pea)
Calcium 80mg 24mg Oatmeal
Iron 5.96mg 2.51mg Oatmeal
Magnesium 26mg 53mg Cowpea (Black-eyed pea)
Phosphorus 77mg 156mg Cowpea (Black-eyed pea)
Potassium 61mg 278mg Cowpea (Black-eyed pea)
Sodium 49mg 4mg Cowpea (Black-eyed pea)
Zinc 0.62mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.066mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.558mg 0.475mg Oatmeal
Selenium 5µg 2.5µg Oatmeal
Vitamin A 433IU 15IU Oatmeal
Vitamin A RAE 130µg 1µg Oatmeal
Vitamin E 0.07mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.26mg 0.202mg Oatmeal
Vitamin B2 0.215mg 0.055mg Oatmeal
Vitamin B3 3.025mg 0.495mg Oatmeal
Vitamin B5 0.317mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.29mg 0.1mg Oatmeal
Folate 44µg 208µg Cowpea (Black-eyed pea)
Vitamin K 0.4µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.04mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.083mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.105mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.2mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.135mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.04mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.13mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.151mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.057mg 0.24mg Cowpea (Black-eyed pea)
Trans Fat 0.003g 0g Cowpea (Black-eyed pea)
Saturated Fat 0.226g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.391g 0.044g Oatmeal
Polyunsaturated fat 0.426g 0.225g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
27%
Oatmeal
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
45%
Oatmeal
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 2.84g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.088g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 27)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.