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Cowpea (Black-eyed pea) vs Couscous - In-Depth Nutrition Comparison

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Important differences between Cowpea (Black-eyed pea) and Couscous

  • Cowpea (Black-eyed pea) has more Folate, Iron, Copper, Fiber, Phosphorus, Manganese, Vitamin B1, Magnesium, and Zinc, however Couscous has more Selenium.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 48% more.
  • Cowpea (Black-eyed pea) has 7 times more Phosphorus than Couscous. Cowpea (Black-eyed pea) has 156mg of Phosphorus, while Couscous has 22mg.

The food varieties used in the comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Couscous, cooked.

Infographic

Cowpea (Black-eyed pea) vs Couscous 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +200%
Contains more Iron +560.5%
Contains more Magnesium +562.5%
Contains more Phosphorus +609.1%
Contains more Potassium +379.3%
Contains less Sodium -20%
Contains more Zinc +396.2%
Contains more Copper +553.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 6% 10% 6% 1% 8% 14%
Contains more Calcium +200%
Contains more Iron +560.5%
Contains more Magnesium +562.5%
Contains more Phosphorus +609.1%
Contains more Potassium +379.3%
Contains less Sodium -20%
Contains more Zinc +396.2%
Contains more Copper +553.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +115.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +220.6%
Contains more Vitamin B2 +103.7%
Contains more Vitamin B5 +10.8%
Contains more Vitamin B6 +96.1%
Contains more Folate +1286.7%
Contains more Vitamin K +1600%
Contains more Vitamin B3 +98.6%
Equal in Vitamin B5 - 0.371
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% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +115.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +220.6%
Contains more Vitamin B2 +103.7%
Contains more Vitamin B5 +10.8%
Contains more Vitamin B6 +96.1%
Contains more Folate +1286.7%
Contains more Vitamin K +1600%
Contains more Vitamin B3 +98.6%
Equal in Vitamin B5 - 0.371

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cowpea (Black-eyed pea) Couscous
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 Cowpea (Black-eyed pea) Couscous Opinion
Net carbs 14.26g 21.82g Couscous
Protein 7.73g 3.79g Cowpea (Black-eyed pea)
Fats 0.53g 0.16g Cowpea (Black-eyed pea)
Carbs 20.76g 23.22g Couscous
Calories 116kcal 112kcal Cowpea (Black-eyed pea)
Starch g g
Fructose g g
Sugar 3.3g 0.1g Couscous
Fiber 6.5g 1.4g Cowpea (Black-eyed pea)
Calcium 24mg 8mg Cowpea (Black-eyed pea)
Iron 2.51mg 0.38mg Cowpea (Black-eyed pea)
Magnesium 53mg 8mg Cowpea (Black-eyed pea)
Phosphorus 156mg 22mg Cowpea (Black-eyed pea)
Potassium 278mg 58mg Cowpea (Black-eyed pea)
Sodium 4mg 5mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.26mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.041mg Cowpea (Black-eyed pea)
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.13mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.063mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.027mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 0.983mg Couscous
Vitamin B5 0.411mg 0.371mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.051mg Cowpea (Black-eyed pea)
Folate 208µg 15µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 0.1µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.049mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.1mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.147mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.259mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.073mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.059mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.184mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.162mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.077mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0g g Couscous
Saturated Fat 0.138g 0.029g Couscous
Monounsaturated Fat 0.044g 0.022g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g 0.064g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Couscous
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
24
Cowpea (Black-eyed pea)
7
Couscous
Mineral Summary Score
44
Cowpea (Black-eyed pea)
7
Couscous

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
46%
Cowpea (Black-eyed pea)
23%
Couscous
Carbohydrates
21%
Cowpea (Black-eyed pea)
23%
Couscous
Fats
2%
Cowpea (Black-eyed pea)
1%
Couscous

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.