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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black gram
Black gram
2
:
5
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +120.8%
Contains more Magnesium +18.9%
Contains more Iron +43.4%
Contains more Potassium +20.3%
Contains less Sodium -42.9%
Contains more Zinc +55.4%
Contains more Copper +92.8%
Equal in Phosphorus - 156
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Calcium +120.8%
Contains more Magnesium +18.9%
Contains more Iron +43.4%
Contains more Potassium +20.3%
Contains less Sodium -42.9%
Contains more Zinc +55.4%
Contains more Copper +92.8%
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
Black gram
Black gram
6
:
4
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin A +106.7%
Contains more Vitamin C +150%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +203%
Contains more Vitamin K +58.8%
Contains more Vitamin E +86.7%
Contains more Vitamin B1 +34.7%
Contains more Vitamin B6 +72.4%
Contains more Folate +121.3%
Equal in Vitamin B5 - 0.411
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Cowpea (Black-eyed pea)
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 A +106.7%
Contains more Vitamin C +150%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +203%
Contains more Vitamin K +58.8%
Contains more Vitamin E +86.7%
Contains more Vitamin B1 +34.7%
Contains more Vitamin B6 +72.4%
Contains more Folate +121.3%
Equal in Vitamin B5 - 0.411

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.
Black gram Cowpea (Black-eyed pea)
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Cowpea (Black-eyed pea) Opinion
Net carbs 11.94g 14.26g Cowpea (Black-eyed pea)
Protein 7.54g 7.73g Cowpea (Black-eyed pea)
Fats 0.55g 0.53g Black gram
Carbs 18.34g 20.76g Cowpea (Black-eyed pea)
Calories 105kcal 116kcal Cowpea (Black-eyed pea)
Starch g g
Fructose g g
Sugar 2.01g 3.3g Black gram
Fiber 6.4g 6.5g Cowpea (Black-eyed pea)
Calcium 53mg 24mg Black gram
Iron 1.75mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 63mg 53mg Black gram
Phosphorus 156mg 156mg
Potassium 231mg 278mg Cowpea (Black-eyed pea)
Sodium 7mg 4mg Cowpea (Black-eyed pea)
Zinc 0.83mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.139mg 0.268mg Cowpea (Black-eyed pea)
Vitamin A 31IU 15IU Black gram
Vitamin E 0.15mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0.4mg Black gram
Vitamin B1 0.15mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.075mg 0.055mg Black gram
Vitamin B3 1.5mg 0.495mg Black gram
Vitamin B5 0.433mg 0.411mg Black gram
Vitamin B6 0.058mg 0.1mg Cowpea (Black-eyed pea)
Folate 94µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 1.7µg Black gram
Tryptophan 0.078mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.262mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.385mg 0.314mg Black gram
Leucine 0.625mg 0.592mg Black gram
Lysine 0.5mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.11mg
Phenylalanine 0.44mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.423mg 0.368mg Black gram
Histidine 0.211mg 0.24mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.038g 0.138g Black gram
Monounsaturated Fat 0.029g 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.359g 0.225g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram 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
17
Black gram
24
Cowpea (Black-eyed pea)
Mineral Summary Score
35
Black gram
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
45%
Black gram
46%
Cowpea (Black-eyed pea)
Carbohydrates
18%
Black gram
21%
Cowpea (Black-eyed pea)
Fats
3%
Black gram
2%
Cowpea (Black-eyed pea)

Comparison summary

Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.29g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.1g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 9)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. 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.