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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.

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% 0.9% 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

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%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous 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
7%
Couscous
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
22%
Couscous
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 3.2g)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.109g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.