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Sunflower seed vs Cowpea - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sunflower seed
Sunflower seed contains less Sugars (difference - 0.68g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 22)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Cowpea
Cowpea contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Cowpea
Cowpea is lower in Saturated Fat (difference - 4.317g)
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.
Sunflower seed Cowpea
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sunflower seed 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
105
Sunflower seed
8
Cowpea
Mineral Summary Score
122
Sunflower seed
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
:
1
Cowpea
Contains more Iron +109.2%
Contains more Calcium +225%
Contains more Potassium +132%
Contains more Magnesium +513.2%
Contains more Copper +571.6%
Contains more Zinc +287.6%
Contains more Phosphorus +323.1%
Contains less Sodium -55.6%
Contains more Iron +109.2%
Contains more Calcium +225%
Contains more Potassium +132%
Contains more Magnesium +513.2%
Contains more Copper +571.6%
Contains more Zinc +287.6%
Contains more Phosphorus +323.1%
Contains less Sodium -55.6%

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
:
1
Cowpea
Contains more Vitamin C +250%
Contains more Vitamin A +233.3%
Contains more Vitamin E +12460.7%
Contains more Vitamin B1 +632.7%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +1583.8%
Contains more Vitamin B5 +174.9%
Contains more Vitamin B6 +1245%
Contains more Vitamin K +∞%
Contains more Vitamin C +250%
Contains more Vitamin A +233.3%
Contains more Vitamin E +12460.7%
Contains more Vitamin B1 +632.7%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +1583.8%
Contains more Vitamin B5 +174.9%
Contains more Vitamin B6 +1245%
Contains more Vitamin K +∞%

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
125%
Sunflower seed
46%
Cowpea
Carbohydrates
20%
Sunflower seed
21%
Cowpea
Fats
238%
Sunflower seed
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 Sunflower seed Cowpea Opinion
Calories 584 116 Sunflower seed
Protein 20.78 7.73 Sunflower seed
Fats 51.46 0.53 Sunflower seed
Vitamin C 1.4 0.4 Sunflower seed
Carbs 20 20.76 Cowpea
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 2.51 Sunflower seed
Calcium 78 24 Sunflower seed
Potassium 645 278 Sunflower seed
Magnesium 325 53 Sunflower seed
Sugars 2.62 3.3 Cowpea
Fiber 8.6 6.5 Sunflower seed
Copper 1.8 0.268 Sunflower seed
Zinc 5 1.29 Sunflower seed
Starch
Phosphorus 660 156 Sunflower seed
Sodium 9 4 Cowpea
Vitamin A 50 15 Sunflower seed
Vitamin E 35.17 0.28 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.202 Sunflower seed
Vitamin B2 0.355 0.055 Sunflower seed
Vitamin B3 8.335 0.495 Sunflower seed
Vitamin B5 1.13 0.411 Sunflower seed
Vitamin B6 1.345 0.1 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 1.7 Cowpea
Folic acid (B9) 0 0
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 0.138 Cowpea
Monounsaturated Fat 18.528 0.044 Sunflower seed
Polyunsaturated fat 23.137 0.225 Sunflower seed
Tryptophan 0.348 0.095 Sunflower seed
Threonine 0.928 0.294 Sunflower seed
Isoleucine 1.139 0.314 Sunflower seed
Leucine 1.659 0.592 Sunflower seed
Lysine 0.937 0.523 Sunflower seed
Methionine 0.494 0.11 Sunflower seed
Phenylalanine 1.169 0.451 Sunflower seed
Valine 1.315 0.368 Sunflower seed
Histidine 0.632 0.24 Sunflower seed
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.