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

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

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Important differences between couscous and cowpea (Black-eyed pea)

  • Couscous has more selenium; however, cowpea (Black-eyed pea) has more folate, iron, copper, fiber, phosphorus, manganese, vitamin B1, magnesium, and zinc.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 48% more.
  • Couscous has 11 times more selenium than cowpea (Black-eyed pea). Couscous has 27.5µg of selenium, while cowpea (Black-eyed pea) has 2.5µg.
  • Couscous has a higher glycemic index than cowpea (Black-eyed pea).

The food varieties used in the comparison are Couscous, cooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 SeleniumSelenium +1000%
Contains more MagnesiumMagnesium +562.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +379.3%
Contains more IronIron +560.5%
Contains more CopperCopper +553.7%
Contains more ZincZinc +396.2%
Contains more PhosphorusPhosphorus +609.1%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +465.5%

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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 B3Vitamin B3 +98.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +115.4%
Contains more Vitamin B1Vitamin B1 +220.6%
Contains more Vitamin B2Vitamin B2 +103.7%
Contains more Vitamin B5Vitamin B5 +10.8%
Contains more Vitamin B6Vitamin B6 +96.1%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +1286.7%
Contains more CholineCholine +875.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Couscous Cowpea (Black-eyed pea) DV% diff.
Folate 15µg 208µg 48%
Selenium 27.5µg 2.5µg 45%
Iron 0.38mg 2.51mg 27%
Copper 0.041mg 0.268mg 25%
Fiber 1.4g 6.5g 20%
Phosphorus 22mg 156mg 19%
Manganese 0.084mg 0.475mg 17%
Vitamin B1 0.063mg 0.202mg 12%
Magnesium 8mg 53mg 11%
Zinc 0.26mg 1.29mg 9%
Protein 3.79g 7.73g 8%
Potassium 58mg 278mg 6%
Choline 3.3mg 32.2mg 5%
Vitamin B6 0.051mg 0.1mg 4%
Vitamin B3 0.983mg 0.495mg 3%
Calcium 8mg 24mg 2%
Vitamin B2 0.027mg 0.055mg 2%
Vitamin B5 0.371mg 0.411mg 1%
Carbs 23.22g 20.76g 1%
Vitamin K 0.1µg 1.7µg 1%
Vitamin E 0.13mg 0.28mg 1%
Polyunsaturated fat 0.064g 0.225g 1%
Fats 0.16g 0.53g 1%
Calories 112kcal 116kcal 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 21.82g 14.26g N/A
Sugar 0.1g 3.3g N/A
Sodium 5mg 4mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.029g 0.138g 0%
Monounsaturated fat 0.022g 0.044g 0%
Tryptophan 0.049mg 0.095mg 0%
Threonine 0.1mg 0.294mg 0%
Isoleucine 0.147mg 0.314mg 0%
Leucine 0.259mg 0.592mg 0%
Lysine 0.073mg 0.523mg 0%
Methionine 0.059mg 0.11mg 0%
Phenylalanine 0.184mg 0.451mg 0%
Valine 0.162mg 0.368mg 0%
Histidine 0.077mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 CarbsCarbs +11.8%
Contains more ProteinProtein +104%
Contains more FatsFats +231.3%
Contains more OtherOther +261.5%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 -79%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +251.6%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.