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Amaranth grain vs Cowpea (Black-eyed pea) - In-Depth Nutrition Comparison

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A recap on differences between Amaranth grain and Cowpea (Black-eyed pea)

  • Amaranth grain has more Manganese, and Selenium, however Cowpea (Black-eyed pea) is higher in Folate, Fiber, Vitamin B1, Copper, and Iron.
  • Cowpea (Black-eyed pea) covers your daily Folate needs 47% more than Amaranth grain.
  • Cowpea (Black-eyed pea) contains 2 times less Selenium than Amaranth grain. Amaranth grain contains 5.5µg of Selenium, while Cowpea (Black-eyed pea) contains 2.5µg.

Food varieties used in this article are Amaranth grain, cooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Amaranth grain vs Cowpea (Black-eyed pea) infographic
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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
Contains more Calcium +95.8%
Contains more Magnesium +22.6%
Contains more Iron +19.5%
Contains more Potassium +105.9%
Contains more Copper +79.9%
Contains more Zinc +50%
Contains less Sodium -33.3%
Equal in Phosphorus - 156
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains more Calcium +95.8%
Contains more Magnesium +22.6%
Contains more Iron +19.5%
Contains more Potassium +105.9%
Contains more Copper +79.9%
Contains more Zinc +50%
Contains less Sodium -33.3%
Equal in Phosphorus - 156

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
:
Contains more Vitamin B6 +13%
Contains more Vitamin E +47.4%
Contains more Vitamin B1 +1246.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +110.6%
Contains more Folate +845.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
Contains more Vitamin B6 +13%
Contains more Vitamin E +47.4%
Contains more Vitamin B1 +1246.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +110.6%
Contains more Folate +845.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
24
Cowpea (Black-eyed pea)
Mineral Summary Score
36
Amaranth grain
44
Cowpea (Black-eyed pea)

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 food.
Protein
23%
Amaranth grain
46%
Cowpea (Black-eyed pea)
Carbohydrates
19%
Amaranth grain
21%
Cowpea (Black-eyed pea)
Fats
7%
Amaranth grain
2%
Cowpea (Black-eyed pea)

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Cowpea (Black-eyed pea)
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 45)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $1)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.138g)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Amaranth grain Cowpea (Black-eyed pea) Opinion
Calories 102 116 Cowpea (Black-eyed pea)
Protein 3.8 7.73 Cowpea (Black-eyed pea)
Fats 1.58 0.53 Amaranth grain
Vitamin C 0.4 Cowpea (Black-eyed pea)
Carbs 18.69 20.76 Cowpea (Black-eyed pea)
Cholesterol 0 Amaranth grain
Vitamin D 0 Cowpea (Black-eyed pea)
Iron 2.1 2.51 Cowpea (Black-eyed pea)
Calcium 47 24 Amaranth grain
Potassium 135 278 Cowpea (Black-eyed pea)
Magnesium 65 53 Amaranth grain
Sugar 3.3 Amaranth grain
Fiber 2.1 6.5 Cowpea (Black-eyed pea)
Copper 0.149 0.268 Cowpea (Black-eyed pea)
Zinc 0.86 1.29 Cowpea (Black-eyed pea)
Starch 16.23 Amaranth grain
Phosphorus 148 156 Cowpea (Black-eyed pea)
Sodium 6 4 Cowpea (Black-eyed pea)
Vitamin A 15 Cowpea (Black-eyed pea)
Vitamin E 0.19 0.28 Cowpea (Black-eyed pea)
Vitamin D 0 Cowpea (Black-eyed pea)
Vitamin B1 0.015 0.202 Cowpea (Black-eyed pea)
Vitamin B2 0.022 0.055 Cowpea (Black-eyed pea)
Vitamin B3 0.235 0.495 Cowpea (Black-eyed pea)
Vitamin B5 0.411 Cowpea (Black-eyed pea)
Vitamin B6 0.113 0.1 Amaranth grain
Vitamin B12 0 Cowpea (Black-eyed pea)
Vitamin K 1.7 Cowpea (Black-eyed pea)
Folate 22 208 Cowpea (Black-eyed pea)
Trans Fat 0 Amaranth grain
Saturated Fat 0.138 Amaranth grain
Monounsaturated Fat 0.044 Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225 Cowpea (Black-eyed pea)
Tryptophan 0.095 Cowpea (Black-eyed pea)
Threonine 0.294 Cowpea (Black-eyed pea)
Isoleucine 0.314 Cowpea (Black-eyed pea)
Leucine 0.592 Cowpea (Black-eyed pea)
Lysine 0.523 Cowpea (Black-eyed pea)
Methionine 0.11 Cowpea (Black-eyed pea)
Phenylalanine 0.451 Cowpea (Black-eyed pea)
Valine 0.368 Cowpea (Black-eyed pea)
Histidine 0.24 Cowpea (Black-eyed pea)
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.