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

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

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What are the main differences between Cowpea (Black-eyed pea) and Gratin?

  • Cowpea (Black-eyed pea) is richer in Folate, Iron, Fiber, Manganese, Copper, and Vitamin B1, yet Gratin is richer in Vitamin C, and Calcium.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 49% higher.
  • Cowpea (Black-eyed pea) has 4 times more Iron than Gratin. Cowpea (Black-eyed pea) has 2.51mg of Iron, while Gratin has 0.64mg.
  • Cowpea (Black-eyed pea) contains less Saturated Fat.

We used Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Potatoes, au gratin, home-prepared from recipe using butter types in this comparison.

Infographic

Cowpea (Black-eyed pea) vs Gratin 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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
7
:
3
Gratin
Gratin
Contains more Iron +292.2%
Contains more Magnesium +165%
Contains more Phosphorus +38.1%
Contains less Sodium -99.1%
Contains more Zinc +87%
Contains more Copper +67.5%
Contains more Manganese +195%
Contains more Calcium +395.8%
Contains more Potassium +42.4%
Equal in Selenium - 2.7
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Contains more Iron +292.2%
Contains more Magnesium +165%
Contains more Phosphorus +38.1%
Contains less Sodium -99.1%
Contains more Zinc +87%
Contains more Copper +67.5%
Contains more Manganese +195%
Contains more Calcium +395.8%
Contains more Potassium +42.4%
Equal in Selenium - 2.7

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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
5
:
5
Gratin
Gratin
Contains more Vitamin B1 +215.6%
Contains more Folate +1790.9%
Contains more Vitamin A +1660%
Contains more Vitamin C +2375%
Contains more Vitamin B2 +110.9%
Contains more Vitamin B3 +100.6%
Contains more Vitamin B6 +74%
Equal in Vitamin B5 - 0.387
Cowpea (Black-eyed pea)
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%
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin B1 +215.6%
Contains more Folate +1790.9%
Contains more Vitamin A +1660%
Contains more Vitamin C +2375%
Contains more Vitamin B2 +110.9%
Contains more Vitamin B3 +100.6%
Contains more Vitamin B6 +74%
Equal in Vitamin B5 - 0.387

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
3
Gratin
Gratin
Contains more Protein +52.8%
Contains more Carbs +84.2%
Contains more Fats +1332.1%
Contains more Other +121.3%
Equal in Water - 74
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more Protein +52.8%
Contains more Carbs +84.2%
Contains more Fats +1332.1%
Contains more Other +121.3%
Equal in Water - 74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
2
Gratin
Gratin
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +4784.1%
Contains more Polyunsaturated fat +22.7%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +4784.1%
Contains more Polyunsaturated fat +22.7%

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Gratin Opinion
Net carbs 14.26g 9.47g Cowpea (Black-eyed pea)
Protein 7.73g 5.06g Cowpea (Black-eyed pea)
Fats 0.53g 7.59g Gratin
Carbs 20.76g 11.27g Cowpea (Black-eyed pea)
Calories 116kcal 132kcal Gratin
Sugar 3.3g Gratin
Fiber 6.5g 1.8g Cowpea (Black-eyed pea)
Calcium 24mg 119mg Gratin
Iron 2.51mg 0.64mg Cowpea (Black-eyed pea)
Magnesium 53mg 20mg Cowpea (Black-eyed pea)
Phosphorus 156mg 113mg Cowpea (Black-eyed pea)
Potassium 278mg 396mg Gratin
Sodium 4mg 433mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.69mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.16mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.161mg Cowpea (Black-eyed pea)
Selenium 2.5µg 2.7µg Gratin
Vitamin A 15IU 264IU Gratin
Vitamin A RAE 1µg 64µg Gratin
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 9.9mg Gratin
Vitamin B1 0.202mg 0.064mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.116mg Gratin
Vitamin B3 0.495mg 0.993mg Gratin
Vitamin B5 0.411mg 0.387mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.174mg Gratin
Folate 208µg 11µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.07mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.192mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.284mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.443mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.381mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.117mg Gratin
Phenylalanine 0.451mg 0.254mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.325mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.151mg Cowpea (Black-eyed pea)
Cholesterol 0mg 23mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 4.733g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 2.149g Gratin
Polyunsaturated fat 0.225g 0.276g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Gratin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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)
15%
Gratin
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
32%
Gratin

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 52)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 429mg)
Which food is lower in Cholesterol?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 4.595g)
Which food is richer in minerals?
?
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.
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.