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

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A recap on the differences between cowpea (Black-eyed pea) and amaranth

  • Cowpea (Black-eyed pea) has more folate, fiber, vitamin B1, copper, and iron; however, amaranth is higher in manganese and selenium.
  • Cowpea (Black-eyed pea) covers your daily folate needs 47% more than amaranth.
  • Amaranth contains 13 times less vitamin B1 than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 0.202mg of vitamin B1, while amaranth contains 0.015mg.
  • The glycemic index of amaranth is higher.

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 infographic
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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 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more PotassiumPotassium +105.9%
Contains more IronIron +19.5%
Contains more CopperCopper +79.9%
Contains more ZincZinc +50%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +22.6%
Contains more CalciumCalcium +95.8%
Contains more ManganeseManganese +79.8%
Contains more SeleniumSelenium +120%
~equal in Phosphorus ~148mg

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 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
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% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +47.4%
Contains more Vitamin B1Vitamin B1 +1246.7%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +110.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +845.5%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +13%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Amaranth DV% diff.
Folate 208µg 22µg 47%
Fiber 6.5g 2.1g 18%
Manganese 0.475mg 0.854mg 16%
Vitamin B1 0.202mg 0.015mg 16%
Copper 0.268mg 0.149mg 13%
Protein 7.73g 3.8g 8%
Vitamin B5 0.411mg 8%
Starch 16.23g 7%
Choline 32.2mg 6%
Selenium 2.5µg 5.5µg 5%
Iron 2.51mg 2.1mg 5%
Zinc 1.29mg 0.86mg 4%
Potassium 278mg 135mg 4%
Vitamin B2 0.055mg 0.022mg 3%
Magnesium 53mg 65mg 3%
Polyunsaturated fat 0.225g 2%
Calcium 24mg 47mg 2%
Vitamin B3 0.495mg 0.235mg 2%
Fats 0.53g 1.58g 2%
Vitamin K 1.7µg 1%
Vitamin B6 0.1mg 0.113mg 1%
Saturated fat 0.138g 1%
Calories 116kcal 102kcal 1%
Vitamin E 0.28mg 0.19mg 1%
Phosphorus 156mg 148mg 1%
Carbs 20.76g 18.69g 1%
Vitamin C 0.4mg 0%
Net carbs 14.26g 16.59g N/A
Sugar 3.3g N/A
Sodium 4mg 6mg 0%
Vitamin A 1µg 0%
Monounsaturated fat 0.044g 0%
Tryptophan 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.523mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +103.4%
Contains more OtherOther +22.1%
Contains more FatsFats +198.1%
~equal in Carbs ~18.69g
~equal in Water ~75.16g

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