Amaranth vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison
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A recap on differences between amaranth and cowpea (Black-eyed pea)
- Amaranth 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.
- Cowpea (Black-eyed pea) contains 2 times less selenium than amaranth. Amaranth contains 5.5µg of selenium, while cowpea (Black-eyed pea) contains 2.5µg.
- The glycemic index of amaranth is higher.
Food varieties used in this article are Amaranth grain, cooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +22.6% |
| Contains more CalciumCalcium | +95.8% |
| Contains more ManganeseManganese | +79.8% |
| Contains more SeleniumSelenium | +120% |
| Contains more PotassiumPotassium | +105.9% |
| Contains more IronIron | +19.5% |
| Contains more CopperCopper | +79.9% |
| Contains more ZincZinc | +50% |
| Contains less SodiumSodium | -33.3% |
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.
| Contains more Vitamin B6Vitamin B6 | +13% |
| Contains more Vitamin EVitamin E | +47.4% |
| Contains more Vitamin B1Vitamin B1 | +1246.7% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +110.6% |
| Contains more FolateFolate | +845.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
| Contains more FatsFats | +198.1% |
| Contains more ProteinProtein | +103.4% |
| Contains more CarbsCarbs | +11.1% |
| Contains more OtherOther | +22.1% |
~equal in
Water
~70.04g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 22µg | 208µg | 47% |
| Fiber | 2.1g | 6.5g | 18% |
| Manganese | 0.854mg | 0.475mg | 16% |
| Vitamin B1 | 0.015mg | 0.202mg | 16% |
| Copper | 0.149mg | 0.268mg | 13% |
| Protein | 3.8g | 7.73g | 8% |
| Vitamin B5 | 0.411mg | 8% | |
| Starch | 16.23g | 7% | |
| Choline | 32.2mg | 6% | |
| Selenium | 5.5µg | 2.5µg | 5% |
| Iron | 2.1mg | 2.51mg | 5% |
| Zinc | 0.86mg | 1.29mg | 4% |
| Potassium | 135mg | 278mg | 4% |
| Vitamin B2 | 0.022mg | 0.055mg | 3% |
| Magnesium | 65mg | 53mg | 3% |
| Polyunsaturated fat | 0.225g | 2% | |
| Calcium | 47mg | 24mg | 2% |
| Vitamin B3 | 0.235mg | 0.495mg | 2% |
| Fats | 1.58g | 0.53g | 2% |
| Vitamin K | 1.7µg | 1% | |
| Vitamin B6 | 0.113mg | 0.1mg | 1% |
| Saturated fat | 0.138g | 1% | |
| Calories | 102kcal | 116kcal | 1% |
| Vitamin E | 0.19mg | 0.28mg | 1% |
| Phosphorus | 148mg | 156mg | 1% |
| Carbs | 18.69g | 20.76g | 1% |
| Vitamin C | 0.4mg | 0% | |
| Net carbs | 16.59g | 14.26g | N/A |
| Sugar | 3.3g | N/A | |
| Sodium | 6mg | 4mg | 0% |
| Vitamin A | 1µg | 0% | |
| Monounsaturated fat | 0.044g | 0% | |
| Tryptophan | 0.095mg | 0% | |
| Threonine | 0.294mg | 0% | |
| Isoleucine | 0.314mg | 0% | |
| Leucine | 0.592mg | 0% | |
| Lysine | 0.523mg | 0% | |
| Methionine | 0.11mg | 0% | |
| Phenylalanine | 0.451mg | 0% | |
| Valine | 0.368mg | 0% | |
| Histidine | 0.24mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
5%
23%
Minerals Daily Need Coverage Score
43%
43%
Comparison summary
Which food contains less Sodium?
Cowpea (Black-eyed pea) contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 45)
Which food is cheaper?
Cowpea (Black-eyed pea) is cheaper (difference - $1)
Which food is richer in vitamins?
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated fat?
Amaranth is lower in Saturated fat (difference - 0.138g)
Which food is richer in minerals?
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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.