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  6. Black gram vs. Cowpea (Black-eyed pea)

Black gram vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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What are the differences between black gram and cowpea (Black-eyed pea)?

  • Black gram is higher in vitamin B3, yet cowpea (Black-eyed pea) is higher in folate, copper, and iron.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 29% more.
  • Black gram has 3 times more vitamin B3 than cowpea (Black-eyed pea). While black gram has 1.5mg of vitamin B3, cowpea (Black-eyed pea) has only 0.495mg.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this article.

Infographic

Black gram 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Contains more MagnesiumMagnesium +18.9%
Contains more CalciumCalcium +120.8%
Contains more PotassiumPotassium +20.3%
Contains more IronIron +43.4%
Contains more CopperCopper +92.8%
Contains more ZincZinc +55.4%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +15.3%
~equal in Phosphorus ~156mg
~equal in Selenium ~2.5µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +203%
Contains more Vitamin KVitamin K +58.8%
Contains more Vitamin EVitamin E +86.7%
Contains more Vitamin B1Vitamin B1 +34.7%
Contains more Vitamin B6Vitamin B6 +72.4%
Contains more FolateFolate +121.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.411mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.2mg

All nutrients comparison - raw data values

Nutrient Black gram Cowpea (Black-eyed pea) DV% diff.
Folate 94µg 208µg 29%
Copper 0.139mg 0.268mg 14%
Iron 1.75mg 2.51mg 10%
Vitamin B3 1.5mg 0.495mg 6%
Vitamin B1 0.15mg 0.202mg 4%
Zinc 0.83mg 1.29mg 4%
Vitamin B6 0.058mg 0.1mg 3%
Calcium 53mg 24mg 3%
Manganese 0.412mg 0.475mg 3%
Magnesium 63mg 53mg 2%
Vitamin B2 0.075mg 0.055mg 2%
Vitamin E 0.15mg 0.28mg 1%
Polyunsaturated fat 0.359g 0.225g 1%
Vitamin K 2.7µg 1.7µg 1%
Calories 105kcal 116kcal 1%
Potassium 231mg 278mg 1%
Carbs 18.34g 20.76g 1%
Vitamin C 1mg 0.4mg 1%
Protein 7.54g 7.73g 0%
Fats 0.55g 0.53g 0%
Net carbs 11.94g 14.26g N/A
Sugar 2.01g 3.3g N/A
Fiber 6.4g 6.5g 0%
Phosphorus 156mg 156mg 0%
Sodium 7mg 4mg 0%
Vitamin A 2µg 1µg 0%
Selenium 2.5µg 2.5µg 0%
Vitamin B5 0.433mg 0.411mg 0%
Choline 29.6mg 32.2mg 0%
Saturated fat 0.038g 0.138g 0%
Monounsaturated fat 0.029g 0.044g 0%
Tryptophan 0.078mg 0.095mg 0%
Threonine 0.262mg 0.294mg 0%
Isoleucine 0.385mg 0.314mg 0%
Leucine 0.625mg 0.592mg 0%
Lysine 0.5mg 0.523mg 0%
Methionine 0.11mg 0.11mg 0%
Phenylalanine 0.44mg 0.451mg 0%
Valine 0.423mg 0.368mg 0%
Histidine 0.211mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more OtherOther +12.8%
Contains more CarbsCarbs +13.2%
~equal in Protein ~7.73g
~equal in Fats ~0.53g
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains less Sat. FatSaturated fat -72.5%
Contains more Poly. FatPolyunsaturated fat +59.6%
Contains more Mono. FatMonounsaturated fat +51.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.