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

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

  • Cowpea (Black-eyed pea) has more Folate, Fiber, Vitamin B1, Copper, and Iron, however, Amaranth grain is higher in Manganese, and Selenium.
  • Cowpea (Black-eyed pea) covers your daily Folate needs 47% more than Amaranth grain.
  • Amaranth grain contains 13 times less Vitamin B1 than Cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 0.202mg of Vitamin B1, while Amaranth grain contains 0.015mg.

Food varieties used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Amaranth grain, cooked.

Infographic

Cowpea (Black-eyed pea) vs Amaranth grain 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.
Contains more Iron +19.5%
Contains more Potassium +105.9%
Contains less Sodium -33.3%
Contains more Zinc +50%
Contains more Copper +79.9%
Contains more Calcium +95.8%
Contains more Magnesium +22.6%
Contains more Manganese +79.8%
Contains more Selenium +120%
Equal in Phosphorus - 148
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains more Iron +19.5%
Contains more Potassium +105.9%
Contains less Sodium -33.3%
Contains more Zinc +50%
Contains more Copper +79.9%
Contains more Calcium +95.8%
Contains more Magnesium +22.6%
Contains more Manganese +79.8%
Contains more Selenium +120%
Equal in Phosphorus - 148

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.
:
Contains more Vitamin E +47.4%
Contains more Vitamin B1 +1246.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +110.6%
Contains more Folate +845.5%
Contains more Vitamin B6 +13%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Contains more Vitamin E +47.4%
Contains more Vitamin B1 +1246.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +110.6%
Contains more Folate +845.5%
Contains more Vitamin B6 +13%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +103.4%
Contains more Carbs +11.1%
Contains more Other +22.1%
Contains more Fats +198.1%
Equal in Carbs - 18.69
Equal in Water - 75.16
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more Protein +103.4%
Contains more Carbs +11.1%
Contains more Other +22.1%
Contains more Fats +198.1%
Equal in Carbs - 18.69
Equal in Water - 75.16

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Amaranth grain Opinion
Net carbs 14.26g 16.59g Amaranth grain
Protein 7.73g 3.8g Cowpea (Black-eyed pea)
Fats 0.53g 1.58g Amaranth grain
Carbs 20.76g 18.69g Cowpea (Black-eyed pea)
Calories 116kcal 102kcal Cowpea (Black-eyed pea)
Starch 16.23g Amaranth grain
Sugar 3.3g Amaranth grain
Fiber 6.5g 2.1g Cowpea (Black-eyed pea)
Calcium 24mg 47mg Amaranth grain
Iron 2.51mg 2.1mg Cowpea (Black-eyed pea)
Magnesium 53mg 65mg Amaranth grain
Phosphorus 156mg 148mg Cowpea (Black-eyed pea)
Potassium 278mg 135mg Cowpea (Black-eyed pea)
Sodium 4mg 6mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.86mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.149mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.854mg Amaranth grain
Selenium 2.5µg 5.5µg Amaranth grain
Vitamin A 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.19mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.015mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.022mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 0.235mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.113mg Amaranth grain
Folate 208µg 22µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg Cowpea (Black-eyed pea)
Threonine 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg Cowpea (Black-eyed pea)
Leucine 0.592mg Cowpea (Black-eyed pea)
Lysine 0.523mg Cowpea (Black-eyed pea)
Methionine 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg Cowpea (Black-eyed pea)
Valine 0.368mg Cowpea (Black-eyed pea)
Histidine 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g Amaranth grain
Monounsaturated Fat 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Amaranth grain
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Cowpea (Black-eyed pea)
5%
Amaranth grain
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
43%
Amaranth grain

Comparison summary

Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 45)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $1)
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?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 3.3g)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.138g)
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.

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. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients
  2. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.