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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
Infographic link

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 less Sodium -33.3%
Contains more Zinc +50%
Contains more Copper +79.9%
Equal in Phosphorus - 156
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Calcium +95.8%
Contains more Magnesium +22.6%
Contains more Iron +19.5%
Contains more Potassium +105.9%
Contains less Sodium -33.3%
Contains more Zinc +50%
Contains more Copper +79.9%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
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%

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 Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Cowpea (Black-eyed pea) Opinion
Net carbs 16.59g 14.26g Amaranth grain
Protein 3.8g 7.73g Cowpea (Black-eyed pea)
Fats 1.58g 0.53g Amaranth grain
Carbs 18.69g 20.76g Cowpea (Black-eyed pea)
Calories 102kcal 116kcal Cowpea (Black-eyed pea)
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g 3.3g Amaranth grain
Fiber 2.1g 6.5g Cowpea (Black-eyed pea)
Calcium 47mg 24mg Amaranth grain
Iron 2.1mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 65mg 53mg Amaranth grain
Phosphorus 148mg 156mg Cowpea (Black-eyed pea)
Potassium 135mg 278mg Cowpea (Black-eyed pea)
Sodium 6mg 4mg Cowpea (Black-eyed pea)
Zinc 0.86mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.149mg 0.268mg Cowpea (Black-eyed pea)
Vitamin A IU 15IU Cowpea (Black-eyed pea)
Vitamin E 0.19mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D IU 0IU Cowpea (Black-eyed pea)
Vitamin D µg 0µg Cowpea (Black-eyed pea)
Vitamin C mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.015mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.022mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B3 0.235mg 0.495mg Cowpea (Black-eyed pea)
Vitamin B5 mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.113mg 0.1mg Amaranth grain
Folate 22µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 µg 0µg Cowpea (Black-eyed pea)
Vitamin K µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan mg 0.095mg Cowpea (Black-eyed pea)
Threonine mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine mg 0.314mg Cowpea (Black-eyed pea)
Leucine mg 0.592mg Cowpea (Black-eyed pea)
Lysine mg 0.523mg Cowpea (Black-eyed pea)
Methionine mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine mg 0.451mg Cowpea (Black-eyed pea)
Valine mg 0.368mg Cowpea (Black-eyed pea)
Histidine mg 0.24mg Cowpea (Black-eyed pea)
Cholesterol mg 0mg Amaranth grain
Trans Fat g 0g Amaranth grain
Saturated Fat g 0.138g Amaranth grain
Monounsaturated Fat g 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat g 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

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

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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

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 Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 3.3g)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
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.

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.