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  6. Cowpea (Black-eyed pea) vs. Canola oil

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

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A recap on differences between cowpea (Black-eyed pea) and canola oil

  • Cowpea (Black-eyed pea) has more folate, iron, copper, fiber, phosphorus, manganese, and vitamin B1; however, canola oil is higher in vitamin E and vitamin K.
  • Canola oil covers your daily vitamin E needs 115% more than cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) has less saturated fat.
  • The glycemic index of cowpea (Black-eyed pea) is higher.

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

Infographic

Cowpea (Black-eyed pea) vs Canola oil 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 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +16000%
Contains more Vitamin EVitamin E +6135.7%
Contains more Vitamin KVitamin K +4094.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Canola oil DV% diff.
Polyunsaturated fat 0.225g 28.142g 186%
Monounsaturated fat 0.044g 63.276g 158%
Fats 0.53g 100g 153%
Vitamin E 0.28mg 17.46mg 115%
Vitamin K 1.7µg 71.3µg 58%
Folate 208µg 0µg 52%
Calories 116kcal 884kcal 38%
Saturated fat 0.138g 7.365g 33%
Iron 2.51mg 0mg 31%
Copper 0.268mg 0mg 30%
Fiber 6.5g 0g 26%
Phosphorus 156mg 0mg 22%
Manganese 0.475mg 0mg 21%
Vitamin B1 0.202mg 0mg 17%
Protein 7.73g 0g 15%
Magnesium 53mg 0mg 13%
Zinc 1.29mg 0mg 12%
Vitamin B5 0.411mg 0mg 8%
Potassium 278mg 0mg 8%
Vitamin B6 0.1mg 0mg 8%
Carbs 20.76g 0g 7%
Choline 32.2mg 0.2mg 6%
Selenium 2.5µg 0µg 5%
Vitamin B2 0.055mg 0mg 4%
Vitamin B3 0.495mg 0mg 3%
Calcium 24mg 0mg 2%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 0g N/A
Sugar 3.3g 0g N/A
Sodium 4mg 0mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.395g N/A
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%
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +18767.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +143709.1%
Contains more Poly. FatPolyunsaturated fat +12407.6%

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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. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients
  2. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.