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

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

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Differences between Cowpea (Black-eyed pea) and Groat

  • Cowpea (Black-eyed pea) has more Folate, while Groat has more Copper, Magnesium, Vitamin B3, Manganese, Vitamin B2, Phosphorus, Vitamin B5, Fiber, and Selenium.
  • Groat's daily need coverage for Copper is 92% higher.
  • Groat contains 7 times less Folate than Cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 208µg of Folate, while Groat contains 30µg.

The food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Buckwheat.

Infographic

Cowpea (Black-eyed pea) vs Groat 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)
2
:
8
Groat
Groat
Contains more Calcium +33.3%
Contains more Iron +14.1%
Contains more Magnesium +335.8%
Contains more Phosphorus +122.4%
Contains more Potassium +65.5%
Contains less Sodium -75%
Contains more Zinc +86%
Contains more Copper +310.4%
Contains more Manganese +173.7%
Contains more Selenium +232%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +33.3%
Contains more Iron +14.1%
Contains more Magnesium +335.8%
Contains more Phosphorus +122.4%
Contains more Potassium +65.5%
Contains less Sodium -75%
Contains more Zinc +86%
Contains more Copper +310.4%
Contains more Manganese +173.7%
Contains more Selenium +232%

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)
6
:
4
Groat
Groat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Folate +593.3%
Contains more Vitamin B2 +672.7%
Contains more Vitamin B3 +1318.2%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +110%
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%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Folate +593.3%
Contains more Vitamin B2 +672.7%
Contains more Vitamin B3 +1318.2%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +110%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
4
Groat
Groat
Contains more Water +618.4%
Contains more Protein +71.4%
Contains more Fats +541.5%
Contains more Carbs +244.4%
Contains more Other +123.4%
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
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more Water +618.4%
Contains more Protein +71.4%
Contains more Fats +541.5%
Contains more Carbs +244.4%
Contains more Other +123.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
2
Groat
Groat
Contains less Saturated Fat -81.4%
Contains more Monounsaturated Fat +2263.6%
Contains more Polyunsaturated fat +361.8%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -81.4%
Contains more Monounsaturated Fat +2263.6%
Contains more Polyunsaturated fat +361.8%

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Groat Opinion
Net carbs 14.26g 61.5g Groat
Protein 7.73g 13.25g Groat
Fats 0.53g 3.4g Groat
Carbs 20.76g 71.5g Groat
Calories 116kcal 343kcal Groat
Sugar 3.3g Groat
Fiber 6.5g 10g Groat
Calcium 24mg 18mg Cowpea (Black-eyed pea)
Iron 2.51mg 2.2mg Cowpea (Black-eyed pea)
Magnesium 53mg 231mg Groat
Phosphorus 156mg 347mg Groat
Potassium 278mg 460mg Groat
Sodium 4mg 1mg Groat
Zinc 1.29mg 2.4mg Groat
Copper 0.268mg 1.1mg Groat
Manganese 0.475mg 1.3mg Groat
Selenium 2.5µg 8.3µg Groat
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.101mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.425mg Groat
Vitamin B3 0.495mg 7.02mg Groat
Vitamin B5 0.411mg 1.233mg Groat
Vitamin B6 0.1mg 0.21mg Groat
Folate 208µg 30µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.192mg Groat
Threonine 0.294mg 0.506mg Groat
Isoleucine 0.314mg 0.498mg Groat
Leucine 0.592mg 0.832mg Groat
Lysine 0.523mg 0.672mg Groat
Methionine 0.11mg 0.172mg Groat
Phenylalanine 0.451mg 0.52mg Groat
Valine 0.368mg 0.678mg Groat
Histidine 0.24mg 0.309mg Groat
Saturated Fat 0.138g 0.741g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 1.04g Groat
Polyunsaturated fat 0.225g 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Groat
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)
33%
Groat
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.603g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 2)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) 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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.