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% |
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% |
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
