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  6. Cowpea (Black-eyed pea) vs. Couscous

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" 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +562.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +379.3%
Contains more IronIron +560.5%
Contains more CopperCopper +553.7%
Contains more ZincZinc +396.2%
Contains more PhosphorusPhosphorus +609.1%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +465.5%
Contains more SeleniumSelenium +1000%

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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +115.4%
Contains more Vitamin B1Vitamin B1 +220.6%
Contains more Vitamin B2Vitamin B2 +103.7%
Contains more Vitamin B6Vitamin B6 +96.1%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +1286.7%
Contains more CholineCholine +875.8%
Contains more Vitamin B3Vitamin B3 +98.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.371mg
~equal in Vitamin B12 ~0µg

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% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +104%
Contains more FatsFats +231.3%
Contains more OtherOther +261.5%
Contains more CarbsCarbs +11.8%
~equal in Water ~72.57g

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
25% 19% 56%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated Fat +100%
Contains more Poly. FatPolyunsaturated fat +251.6%
Contains less Sat. FatSaturated Fat -79%

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) 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
Calories 116kcal 112kcal Cowpea (Black-eyed pea)
Protein 7.73g 3.79g Cowpea (Black-eyed pea)
Fats 0.53g 0.16g Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Net carbs 14.26g 21.82g Couscous
Carbs 20.76g 23.22g Couscous
Magnesium 53mg 8mg Cowpea (Black-eyed pea)
Calcium 24mg 8mg Cowpea (Black-eyed pea)
Potassium 278mg 58mg Cowpea (Black-eyed pea)
Iron 2.51mg 0.38mg Cowpea (Black-eyed pea)
Sugar 3.3g 0.1g Couscous
Fiber 6.5g 1.4g Cowpea (Black-eyed pea)
Copper 0.268mg 0.041mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.26mg Cowpea (Black-eyed pea)
Phosphorus 156mg 22mg Cowpea (Black-eyed pea)
Sodium 4mg 5mg Cowpea (Black-eyed pea)
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.13mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.084mg Cowpea (Black-eyed pea)
Selenium 2.5µg 27.5µg Couscous
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)
Vitamin K 1.7µg 0.1µg Cowpea (Black-eyed pea)
Folate 208µg 15µg Cowpea (Black-eyed pea)
Choline 32.2mg 3.3mg Cowpea (Black-eyed pea)
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)
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)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Couscous
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)
7%
Couscous
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
22%
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

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. 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.