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Flour vs Cowpea - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Flour
Flour contains less Sugars (difference - 3.03g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Cowpea
Cowpea is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Cowpea
Cowpea is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Cowpea
Cowpea is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Flour Cowpea
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flour 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
39
Flour
8
Cowpea
Mineral Summary Score
22
Flour
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
Flour
2
:
6
Cowpea
Contains more Iron +84.9%
Contains less Sodium -50%
Contains more Calcium +60%
Contains more Potassium +159.8%
Contains more Magnesium +140.9%
Contains more Copper +86.1%
Contains more Zinc +84.3%
Contains more Phosphorus +44.4%
Contains more Iron +84.9%
Contains less Sodium -50%
Contains more Calcium +60%
Contains more Potassium +159.8%
Contains more Magnesium +140.9%
Contains more Copper +86.1%
Contains more Zinc +84.3%
Contains more Phosphorus +44.4%

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
Flour
5
:
5
Cowpea
Contains more Vitamin B1 +288.6%
Contains more Vitamin B2 +798.2%
Contains more Vitamin B3 +1092.7%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +366.7%
Contains more Vitamin B6 +127.3%
Contains more Vitamin K +466.7%
Equal in Vitamin B5 - 0.411
Contains more Vitamin B1 +288.6%
Contains more Vitamin B2 +798.2%
Contains more Vitamin B3 +1092.7%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +366.7%
Contains more Vitamin B6 +127.3%
Contains more Vitamin K +466.7%
Equal in Vitamin B5 - 0.411

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
62%
Flour
46%
Cowpea
Carbohydrates
76%
Flour
21%
Cowpea
Fats
5%
Flour
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 Flour Cowpea Opinion
Calories 364 116 Flour
Protein 10.33 7.73 Flour
Fats 0.98 0.53 Flour
Vitamin C 0 0.4 Cowpea
Carbs 76.31 20.76 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 2.51 Flour
Calcium 15 24 Cowpea
Potassium 107 278 Cowpea
Magnesium 22 53 Cowpea
Sugars 0.27 3.3 Cowpea
Fiber 2.7 6.5 Cowpea
Copper 0.144 0.268 Cowpea
Zinc 0.7 1.29 Cowpea
Starch
Phosphorus 108 156 Cowpea
Sodium 2 4 Flour
Vitamin A 0 15 Cowpea
Vitamin E 0.06 0.28 Cowpea
Vitamin D 0 0
Vitamin B1 0.785 0.202 Flour
Vitamin B2 0.494 0.055 Flour
Vitamin B3 5.904 0.495 Flour
Vitamin B5 0.438 0.411 Flour
Vitamin B6 0.044 0.1 Cowpea
Vitamin B12 0 0
Vitamin K 0.3 1.7 Cowpea
Folic acid (B9) 154 0 Flour
Trans Fat 0 Flour
Saturated Fat 0.155 0.138 Cowpea
Monounsaturated Fat 0.087 0.044 Flour
Polyunsaturated fat 0.413 0.225 Flour
Tryptophan 0.127 0.095 Flour
Threonine 0.281 0.294 Cowpea
Isoleucine 0.357 0.314 Flour
Leucine 0.71 0.592 Flour
Lysine 0.228 0.523 Cowpea
Methionine 0.183 0.11 Flour
Phenylalanine 0.52 0.451 Flour
Valine 0.415 0.368 Flour
Histidine 0.23 0.24 Cowpea
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.