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

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

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A recap on differences between Cornmeal and Cowpea (Black-eyed pea)

  • Cornmeal has more Vitamin B1, Vitamin B3, Vitamin B2, Iron, Selenium, and Vitamin B6, however, Cowpea (Black-eyed pea) is higher in Copper, Manganese, Fiber, and Phosphorus.
  • Cornmeal covers your daily Vitamin B1 needs 29% more than Cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains 10 times less Vitamin B3 than Cornmeal. Cornmeal contains 4.968mg of Vitamin B3, while Cowpea (Black-eyed pea) contains 0.495mg.

Food varieties used in this article are Cornmeal, degermed, enriched, yellow and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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 IronIron +73.7%
Contains more SeleniumSelenium +320%
Contains more MagnesiumMagnesium +65.6%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +95.8%
Contains more CopperCopper +252.6%
Contains more ZincZinc +95.5%
Contains more PhosphorusPhosphorus +57.6%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +173%

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 0% 13% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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% 0.9% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin AVitamin A +1326.7%
Contains more Vitamin B1Vitamin B1 +172.8%
Contains more Vitamin B2Vitamin B2 +594.5%
Contains more Vitamin B3Vitamin B3 +903.6%
Contains more Vitamin B6Vitamin B6 +82%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B5Vitamin B5 +71.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +274.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~208µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 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 FatsFats +230.2%
Contains more CarbsCarbs +282.7%
Contains more WaterWater +526.5%
Contains more OtherOther +84.3%
~equal in Protein ~7.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 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 more Mono. FatMonounsaturated Fat +786.4%
Contains more Poly. FatPolyunsaturated fat +268%
Contains less Sat. FatSaturated Fat -37.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Cowpea (Black-eyed pea)
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Cowpea (Black-eyed pea) Opinion
Calories 370kcal 116kcal Cornmeal
Protein 7.11g 7.73g Cowpea (Black-eyed pea)
Fats 1.75g 0.53g Cornmeal
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Net carbs 75.55g 14.26g Cornmeal
Carbs 79.45g 20.76g Cornmeal
Magnesium 32mg 53mg Cowpea (Black-eyed pea)
Calcium 3mg 24mg Cowpea (Black-eyed pea)
Potassium 142mg 278mg Cowpea (Black-eyed pea)
Iron 4.36mg 2.51mg Cornmeal
Sugar 1.61g 3.3g Cornmeal
Fiber 3.9g 6.5g Cowpea (Black-eyed pea)
Copper 0.076mg 0.268mg Cowpea (Black-eyed pea)
Zinc 0.66mg 1.29mg Cowpea (Black-eyed pea)
Starch 73.3g Cornmeal
Phosphorus 99mg 156mg Cowpea (Black-eyed pea)
Sodium 7mg 4mg Cowpea (Black-eyed pea)
Vitamin A 214IU 15IU Cornmeal
Vitamin A 11µg 1µg Cornmeal
Vitamin E 0.12mg 0.28mg Cowpea (Black-eyed pea)
Manganese 0.174mg 0.475mg Cowpea (Black-eyed pea)
Selenium 10.5µg 2.5µg Cornmeal
Vitamin B1 0.551mg 0.202mg Cornmeal
Vitamin B2 0.382mg 0.055mg Cornmeal
Vitamin B3 4.968mg 0.495mg Cornmeal
Vitamin B5 0.24mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.182mg 0.1mg Cornmeal
Vitamin K 0µg 1.7µg Cowpea (Black-eyed pea)
Folate 209µg 208µg Cornmeal
Choline 8.6mg 32.2mg Cowpea (Black-eyed pea)
Saturated Fat 0.22g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.39g 0.044g Cornmeal
Polyunsaturated fat 0.828g 0.225g Cornmeal
Tryptophan 0.038mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.172mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.242mg 0.314mg Cowpea (Black-eyed pea)
Leucine 1.006mg 0.592mg Cornmeal
Lysine 0.105mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.162mg 0.11mg Cornmeal
Phenylalanine 0.366mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.337mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.172mg 0.24mg Cowpea (Black-eyed pea)
Fructose 0.17g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
42%
Cornmeal
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
37%
Cornmeal
43%
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 Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.082g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 1.69g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.