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

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

  • Cowpea (Black-eyed pea) has more Copper, Manganese, Fiber, and Phosphorus, however, Cornmeal is higher in Vitamin B1, Vitamin B3, Vitamin B2, Iron, Selenium, and Vitamin B6.
  • Cornmeal covers your daily Vitamin B1 needs 29% more than Cowpea (Black-eyed pea).
  • Cornmeal contains 4 times less Copper than Cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 0.268mg of Copper, while Cornmeal contains 0.076mg.

Food varieties used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Cornmeal, degermed, enriched, yellow.

Infographic

Cowpea (Black-eyed pea) vs Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +65.6%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +95.8%
Contains more CopperCopper +252.6%
Contains more ZincZinc +95.5%
Contains more PhosphorusPhosphorus +57.6%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +173%
Contains more IronIron +73.7%
Contains more SeleniumSelenium +320%

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% 0.9% 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% 13% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +133.3%
Contains more Vitamin B5Vitamin B5 +71.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +274.4%
Contains more Vitamin AVitamin A +1326.7%
Contains more Vitamin B1Vitamin B1 +172.8%
Contains more Vitamin B2Vitamin B2 +594.5%
Contains more Vitamin B3Vitamin B3 +903.6%
Contains more Vitamin B6Vitamin B6 +82%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~209µg

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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +526.5%
Contains more OtherOther +84.3%
Contains more FatsFats +230.2%
Contains more CarbsCarbs +282.7%
~equal in Protein ~7.11g

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
15% 27% 58%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated Fat -37.3%
Contains more Mono. FatMonounsaturated Fat +786.4%
Contains more Poly. FatPolyunsaturated fat +268%

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) Cornmeal
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Cornmeal Opinion
Calories 116kcal 370kcal Cornmeal
Protein 7.73g 7.11g Cowpea (Black-eyed pea)
Fats 0.53g 1.75g Cornmeal
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Net carbs 14.26g 75.55g Cornmeal
Carbs 20.76g 79.45g Cornmeal
Magnesium 53mg 32mg Cowpea (Black-eyed pea)
Calcium 24mg 3mg Cowpea (Black-eyed pea)
Potassium 278mg 142mg Cowpea (Black-eyed pea)
Iron 2.51mg 4.36mg Cornmeal
Sugar 3.3g 1.61g Cornmeal
Fiber 6.5g 3.9g Cowpea (Black-eyed pea)
Copper 0.268mg 0.076mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.66mg Cowpea (Black-eyed pea)
Starch 73.3g Cornmeal
Phosphorus 156mg 99mg Cowpea (Black-eyed pea)
Sodium 4mg 7mg Cowpea (Black-eyed pea)
Vitamin A 15IU 214IU Cornmeal
Vitamin A RAE 1µg 11µg Cornmeal
Vitamin E 0.28mg 0.12mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.174mg Cowpea (Black-eyed pea)
Selenium 2.5µg 10.5µg Cornmeal
Vitamin B1 0.202mg 0.551mg Cornmeal
Vitamin B2 0.055mg 0.382mg Cornmeal
Vitamin B3 0.495mg 4.968mg Cornmeal
Vitamin B5 0.411mg 0.24mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.182mg Cornmeal
Vitamin K 1.7µg 0µg Cowpea (Black-eyed pea)
Folate 208µg 209µg Cornmeal
Choline 32.2mg 8.6mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.22g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.39g Cornmeal
Polyunsaturated fat 0.225g 0.828g Cornmeal
Tryptophan 0.095mg 0.038mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.172mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.242mg Cowpea (Black-eyed pea)
Leucine 0.592mg 1.006mg Cornmeal
Lysine 0.523mg 0.105mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.162mg Cornmeal
Phenylalanine 0.451mg 0.366mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.337mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.172mg Cowpea (Black-eyed pea)
Fructose 0.17g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Cornmeal
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
24%
Cowpea (Black-eyed pea)
42%
Cornmeal
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
37%
Cornmeal

Comparison summary

Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.082g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 1.69g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.