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  6. Pumpkin seed vs. Cowpea (Black-eyed pea)

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

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

  • Pumpkin seed is richer in Zinc, Magnesium, Fiber, Copper, Potassium, and Iron, yet Cowpea (Black-eyed pea) is richer in Folate, Vitamin B1, and Phosphorus.
  • Pumpkin seed's daily need coverage for Zinc is 82% higher.
  • Pumpkin seed has 27 times more Saturated Fat than Cowpea (Black-eyed pea). Pumpkin seed has 3.67g of Saturated Fat, while Cowpea (Black-eyed pea) has 0.138g.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Pumpkin seed 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.
Pumpkin seed
Pumpkin seed
7
:
3
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +129.2%
Contains more Iron +31.9%
Contains more Magnesium +394.3%
Contains more Potassium +230.6%
Contains more Zinc +698.4%
Contains more Copper +157.5%
Contains more Phosphorus +69.6%
Contains less Sodium -77.8%
Equal in Manganese - 0.475
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
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 +129.2%
Contains more Iron +31.9%
Contains more Magnesium +394.3%
Contains more Potassium +230.6%
Contains more Zinc +698.4%
Contains more Copper +157.5%
Contains more Phosphorus +69.6%
Contains less Sodium -77.8%
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.
Pumpkin seed
Pumpkin seed
1
:
9
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin A +313.3%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +494.1%
Contains more Vitamin B3 +73.1%
Contains more Vitamin B5 +633.9%
Contains more Vitamin B6 +170.3%
Contains more Folate +2211.1%
Equal in Vitamin B2 - 0.055
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
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 +313.3%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +494.1%
Contains more Vitamin B3 +73.1%
Contains more Vitamin B5 +633.9%
Contains more Vitamin B6 +170.3%
Contains more Folate +2211.1%
Equal in Vitamin B2 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Protein +140%
Contains more Fats +3560.4%
Contains more Carbs +158.9%
Contains more Other +304.3%
Contains more Water +1456.4%
Pumpkin seed
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 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 +140%
Contains more Fats +3560.4%
Contains more Carbs +158.9%
Contains more Other +304.3%
Contains more Water +1456.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Monounsaturated Fat +13609.1%
Contains more Polyunsaturated fat +3830.7%
Contains less Saturated Fat -96.2%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 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 +13609.1%
Contains more Polyunsaturated fat +3830.7%
Contains less Saturated Fat -96.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Cowpea (Black-eyed pea) Opinion
Net carbs 35.35g 14.26g Pumpkin seed
Protein 18.55g 7.73g Pumpkin seed
Fats 19.4g 0.53g Pumpkin seed
Carbs 53.75g 20.76g Pumpkin seed
Calories 446kcal 116kcal Pumpkin seed
Sugar 3.3g Pumpkin seed
Fiber 18.4g 6.5g Pumpkin seed
Calcium 55mg 24mg Pumpkin seed
Iron 3.31mg 2.51mg Pumpkin seed
Magnesium 262mg 53mg Pumpkin seed
Phosphorus 92mg 156mg Cowpea (Black-eyed pea)
Potassium 919mg 278mg Pumpkin seed
Sodium 18mg 4mg Cowpea (Black-eyed pea)
Zinc 10.3mg 1.29mg Pumpkin seed
Copper 0.69mg 0.268mg Pumpkin seed
Manganese 0.496mg 0.475mg Pumpkin seed
Selenium 2.5µg Cowpea (Black-eyed pea)
Vitamin A 62IU 15IU Pumpkin seed
Vitamin A RAE 3µg 1µg Pumpkin seed
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0.3mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.034mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.052mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B3 0.286mg 0.495mg Cowpea (Black-eyed pea)
Vitamin B5 0.056mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.037mg 0.1mg Cowpea (Black-eyed pea)
Folate 9µg 208µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.326mg 0.095mg Pumpkin seed
Threonine 0.683mg 0.294mg Pumpkin seed
Isoleucine 0.956mg 0.314mg Pumpkin seed
Leucine 1.572mg 0.592mg Pumpkin seed
Lysine 1.386mg 0.523mg Pumpkin seed
Methionine 0.417mg 0.11mg Pumpkin seed
Phenylalanine 0.924mg 0.451mg Pumpkin seed
Valine 1.491mg 0.368mg Pumpkin seed
Histidine 0.515mg 0.24mg Pumpkin seed
Saturated Fat 3.67g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 6.032g 0.044g Pumpkin seed
Polyunsaturated fat 8.844g 0.225g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed 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
4%
Pumpkin seed
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
103%
Pumpkin seed
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 3.532g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 52)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $0.2)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.