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

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

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

  • Flax has more Vitamin B1, Copper, Manganese, Fiber, Magnesium, Phosphorus, Selenium, Iron, and Vitamin B6, while Cowpea (Black-eyed pea) has more Folate.
  • Flax covers your daily need of Vitamin B1 120% more than Cowpea (Black-eyed pea).
  • Flax contains 10 times more Selenium than Cowpea (Black-eyed pea). While Flax contains 25.4µg of Selenium, Cowpea (Black-eyed pea) contains only 2.5µg.

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

Infographic

Flax 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.
Flax
Flax
9
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +962.5%
Contains more Iron +128.3%
Contains more Magnesium +639.6%
Contains more Phosphorus +311.5%
Contains more Potassium +192.4%
Contains more Zinc +236.4%
Contains more Copper +355.2%
Contains more Manganese +422.5%
Contains more Selenium +916%
Contains less Sodium -86.7%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
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 +962.5%
Contains more Iron +128.3%
Contains more Magnesium +639.6%
Contains more Phosphorus +311.5%
Contains more Potassium +192.4%
Contains more Zinc +236.4%
Contains more Copper +355.2%
Contains more Manganese +422.5%
Contains more Selenium +916%
Contains less Sodium -86.7%

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.
Flax
Flax
8
:
2
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin E +10.7%
Contains more Vitamin C +50%
Contains more Vitamin B1 +713.9%
Contains more Vitamin B2 +192.7%
Contains more Vitamin B3 +522.2%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +373%
Contains more Vitamin K +152.9%
Contains more Vitamin A +∞%
Contains more Folate +139.1%
Equal in Vitamin E - 0.28
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 E +10.7%
Contains more Vitamin C +50%
Contains more Vitamin B1 +713.9%
Contains more Vitamin B2 +192.7%
Contains more Vitamin B3 +522.2%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +373%
Contains more Vitamin K +152.9%
Contains more Vitamin A +∞%
Contains more Folate +139.1%
Equal in Vitamin E - 0.28

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Protein +136.6%
Contains more Fats +7854.7%
Contains more Carbs +39.1%
Contains more Other +294.7%
Contains more Water +906.3%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +136.6%
Contains more Fats +7854.7%
Contains more Carbs +39.1%
Contains more Other +294.7%
Contains more Water +906.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Monounsaturated Fat +17006.8%
Contains more Polyunsaturated fat +12668.9%
Contains less Saturated Fat -96.2%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 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 +17006.8%
Contains more Polyunsaturated fat +12668.9%
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.
Flax Cowpea (Black-eyed pea)
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax Cowpea (Black-eyed pea) Opinion
Net carbs 1.58g 14.26g Cowpea (Black-eyed pea)
Protein 18.29g 7.73g Flax
Fats 42.16g 0.53g Flax
Carbs 28.88g 20.76g Flax
Calories 534kcal 116kcal Flax
Sugar 1.55g 3.3g Flax
Fiber 27.3g 6.5g Flax
Calcium 255mg 24mg Flax
Iron 5.73mg 2.51mg Flax
Magnesium 392mg 53mg Flax
Phosphorus 642mg 156mg Flax
Potassium 813mg 278mg Flax
Sodium 30mg 4mg Cowpea (Black-eyed pea)
Zinc 4.34mg 1.29mg Flax
Copper 1.22mg 0.268mg Flax
Manganese 2.482mg 0.475mg Flax
Selenium 25.4µg 2.5µg Flax
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.31mg 0.28mg Flax
Vitamin C 0.6mg 0.4mg Flax
Vitamin B1 1.644mg 0.202mg Flax
Vitamin B2 0.161mg 0.055mg Flax
Vitamin B3 3.08mg 0.495mg Flax
Vitamin B5 0.985mg 0.411mg Flax
Vitamin B6 0.473mg 0.1mg Flax
Folate 87µg 208µg Cowpea (Black-eyed pea)
Vitamin K 4.3µg 1.7µg Flax
Tryptophan 0.297mg 0.095mg Flax
Threonine 0.766mg 0.294mg Flax
Isoleucine 0.896mg 0.314mg Flax
Leucine 1.235mg 0.592mg Flax
Lysine 0.862mg 0.523mg Flax
Methionine 0.37mg 0.11mg Flax
Phenylalanine 0.957mg 0.451mg Flax
Valine 1.072mg 0.368mg Flax
Histidine 0.472mg 0.24mg Flax
Saturated Fat 3.663g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 7.527g 0.044g Flax
Polyunsaturated fat 28.73g 0.225g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
63%
Flax
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
191%
Flax
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 1.75g)
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 3.525g)
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 - $1)
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.