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

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

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

  • Cowpea (Black-eyed pea) has less Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Selenium, Vitamin B6, and Vitamin B1 than Sesame.
  • Sesame's daily need coverage for Copper is 424% higher.
  • Sesame has 41 times more Calcium than Cowpea (Black-eyed pea). Sesame has 975mg of Calcium, while Cowpea (Black-eyed pea) has 24mg.

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

Infographic

Sesame 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.
Sesame
Sesame
9
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +3962.5%
Contains more Iron +479.7%
Contains more Magnesium +562.3%
Contains more Phosphorus +303.2%
Contains more Potassium +68.3%
Contains more Zinc +500.8%
Contains more Copper +1423.1%
Contains more Manganese +417.9%
Contains more Selenium +1276%
Contains less Sodium -63.6%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
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 +3962.5%
Contains more Iron +479.7%
Contains more Magnesium +562.3%
Contains more Phosphorus +303.2%
Contains more Potassium +68.3%
Contains more Zinc +500.8%
Contains more Copper +1423.1%
Contains more Manganese +417.9%
Contains more Selenium +1276%
Contains less Sodium -63.6%

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.
Sesame
Sesame
4
:
6
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin B1 +291.6%
Contains more Vitamin B2 +349.1%
Contains more Vitamin B3 +812.1%
Contains more Vitamin B6 +690%
Contains more Vitamin A +66.7%
Contains more Vitamin E +12%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +722%
Contains more Folate +114.4%
Contains more Vitamin K +∞%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 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 B1 +291.6%
Contains more Vitamin B2 +349.1%
Contains more Vitamin B3 +812.1%
Contains more Vitamin B6 +690%
Contains more Vitamin A +66.7%
Contains more Vitamin E +12%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +722%
Contains more Folate +114.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Protein +129.4%
Contains more Fats +9271.7%
Contains more Carbs +13%
Contains more Other +374.5%
Contains more Water +1393.4%
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 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 +129.4%
Contains more Fats +9271.7%
Contains more Carbs +13%
Contains more Other +374.5%
Contains more Water +1393.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Monounsaturated Fat +42534.1%
Contains more Polyunsaturated fat +9576.9%
Contains less Saturated Fat -98%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 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 +42534.1%
Contains more Polyunsaturated fat +9576.9%
Contains less Saturated Fat -98%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Cowpea (Black-eyed pea) Opinion
Net carbs 11.65g 14.26g Cowpea (Black-eyed pea)
Protein 17.73g 7.73g Sesame
Fats 49.67g 0.53g Sesame
Carbs 23.45g 20.76g Sesame
Calories 573kcal 116kcal Sesame
Sugar 0.3g 3.3g Sesame
Fiber 11.8g 6.5g Sesame
Calcium 975mg 24mg Sesame
Iron 14.55mg 2.51mg Sesame
Magnesium 351mg 53mg Sesame
Phosphorus 629mg 156mg Sesame
Potassium 468mg 278mg Sesame
Sodium 11mg 4mg Cowpea (Black-eyed pea)
Zinc 7.75mg 1.29mg Sesame
Copper 4.082mg 0.268mg Sesame
Manganese 2.46mg 0.475mg Sesame
Selenium 34.4µg 2.5µg Sesame
Vitamin A 9IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.25mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.791mg 0.202mg Sesame
Vitamin B2 0.247mg 0.055mg Sesame
Vitamin B3 4.515mg 0.495mg Sesame
Vitamin B5 0.05mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.79mg 0.1mg Sesame
Folate 97µg 208µg Cowpea (Black-eyed pea)
Vitamin K 0µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.388mg 0.095mg Sesame
Threonine 0.736mg 0.294mg Sesame
Isoleucine 0.763mg 0.314mg Sesame
Leucine 1.358mg 0.592mg Sesame
Lysine 0.569mg 0.523mg Sesame
Methionine 0.586mg 0.11mg Sesame
Phenylalanine 0.94mg 0.451mg Sesame
Valine 0.99mg 0.368mg Sesame
Histidine 0.522mg 0.24mg Sesame
Saturated Fat 6.957g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 18.759g 0.044g Sesame
Polyunsaturated fat 21.773g 0.225g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame 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
50%
Sesame
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
348%
Sesame
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 6.819g)
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 - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.