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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +73.7%
Contains more Calcium +700%
Contains more Magnesium +65.6%
Contains more Phosphorus +57.6%
Contains more Potassium +95.8%
Contains less Sodium -42.9%
Contains more Zinc +95.5%
Contains more Copper +252.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Iron +73.7%
Contains more Calcium +700%
Contains more Magnesium +65.6%
Contains more Phosphorus +57.6%
Contains more Potassium +95.8%
Contains less Sodium -42.9%
Contains more Zinc +95.5%
Contains more Copper +252.6%

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 A +1326.7%
Contains more Vitamin B1 +172.8%
Contains more Vitamin B2 +594.5%
Contains more Vitamin B3 +903.6%
Contains more Vitamin B6 +82%
Contains more Vitamin E +133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +71.3%
Contains more Vitamin K +∞%
Equal in Folate - 208
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 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 A +1326.7%
Contains more Vitamin B1 +172.8%
Contains more Vitamin B2 +594.5%
Contains more Vitamin B3 +903.6%
Contains more Vitamin B6 +82%
Contains more Vitamin E +133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +71.3%
Contains more Vitamin K +∞%
Equal in Folate - 208

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.
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
Net carbs 75.55g 14.26g Cornmeal
Protein 7.11g 7.73g Cowpea (Black-eyed pea)
Fats 1.75g 0.53g Cornmeal
Carbs 79.45g 20.76g Cornmeal
Calories 370kcal 116kcal Cornmeal
Starch 73.3g g Cornmeal
Fructose 0.17g g Cornmeal
Sugar 1.61g 3.3g Cornmeal
Fiber 3.9g 6.5g Cowpea (Black-eyed pea)
Calcium 3mg 24mg Cowpea (Black-eyed pea)
Iron 4.36mg 2.51mg Cornmeal
Magnesium 32mg 53mg Cowpea (Black-eyed pea)
Phosphorus 99mg 156mg Cowpea (Black-eyed pea)
Potassium 142mg 278mg Cowpea (Black-eyed pea)
Sodium 7mg 4mg Cowpea (Black-eyed pea)
Zinc 0.66mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.076mg 0.268mg Cowpea (Black-eyed pea)
Vitamin A 214IU 15IU Cornmeal
Vitamin E 0.12mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
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
Folate 209µg 208µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg 1.7µg Cowpea (Black-eyed pea)
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)
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.22g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.39g 0.044g Cornmeal
Polyunsaturated fat 0.828g 0.225g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal 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
46
Cornmeal
24
Cowpea (Black-eyed pea)
Mineral Summary Score
36
Cornmeal
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
43%
Cornmeal
46%
Cowpea (Black-eyed pea)
Carbohydrates
79%
Cornmeal
21%
Cowpea (Black-eyed pea)
Fats
8%
Cornmeal
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 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

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. 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.