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

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Summary of differences between Cowpea (Black-eyed pea) and Groat

  • The amount of Folate, Iron, Fiber, Copper, Vitamin B1, Phosphorus, Zinc, and Potassium in Cowpea (Black-eyed pea) is higher than in Groat.
  • Cowpea (Black-eyed pea) covers your daily need of Folate 49% more than Groat.
  • Cowpea (Black-eyed pea) contains 5 times more Vitamin B1 than Groat. While Cowpea (Black-eyed pea) contains 0.202mg of Vitamin B1, Groat contains only 0.04mg.
  • The amount of Sugar in Groat is lower.

These are the specific foods used in this comparison Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked.

Infographic

Cowpea (Black-eyed pea) vs Groat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +242.9%
Contains more Iron +213.8%
Contains more Phosphorus +122.9%
Contains more Potassium +215.9%
Contains more Zinc +111.5%
Contains more Copper +83.6%
Equal in Magnesium - 51
Equal in Sodium - 4
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% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +242.9%
Contains more Iron +213.8%
Contains more Phosphorus +122.9%
Contains more Potassium +215.9%
Contains more Zinc +111.5%
Contains more Copper +83.6%
Equal in Magnesium - 51
Equal in Sodium - 4

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
:
2
Groat
Contains more Vitamin A +∞%
Contains more Vitamin E +211.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +405%
Contains more Vitamin B2 +41%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +29.9%
Contains more Folate +1385.7%
Contains more Vitamin B3 +89.9%
Contains more Vitamin K +11.8%
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% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +211.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +405%
Contains more Vitamin B2 +41%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +29.9%
Contains more Folate +1385.7%
Contains more Vitamin B3 +89.9%
Contains more Vitamin K +11.8%

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) Groat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Groat Opinion
Net carbs 14.26g 17.24g Groat
Protein 7.73g 3.38g Cowpea (Black-eyed pea)
Fats 0.53g 0.62g Groat
Carbs 20.76g 19.94g Cowpea (Black-eyed pea)
Calories 116kcal 92kcal Cowpea (Black-eyed pea)
Starch g g
Fructose g 0.1g Groat
Sugar 3.3g 0.9g Groat
Fiber 6.5g 2.7g Cowpea (Black-eyed pea)
Calcium 24mg 7mg Cowpea (Black-eyed pea)
Iron 2.51mg 0.8mg Cowpea (Black-eyed pea)
Magnesium 53mg 51mg Cowpea (Black-eyed pea)
Phosphorus 156mg 70mg Cowpea (Black-eyed pea)
Potassium 278mg 88mg Cowpea (Black-eyed pea)
Sodium 4mg 4mg
Zinc 1.29mg 0.61mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.146mg Cowpea (Black-eyed pea)
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.09mg 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 0.04mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.039mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 0.94mg Groat
Vitamin B5 0.411mg 0.359mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.077mg Cowpea (Black-eyed pea)
Folate 208µg 14µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 1.9µg Groat
Tryptophan 0.095mg 0.049mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.129mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.127mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.212mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.172mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.044mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.133mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.173mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.079mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 0.138g 0.134g Groat
Monounsaturated Fat 0.044g 0.188g Groat
Polyunsaturated fat 0.225g 0.188g Cowpea (Black-eyed pea)

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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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)
8
Groat
Mineral Summary Score
44
Cowpea (Black-eyed pea)
22
Groat

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)
20%
Groat
Carbohydrates
21%
Cowpea (Black-eyed pea)
20%
Groat
Fats
2%
Cowpea (Black-eyed pea)
3%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.4g)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 7)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $0.4)
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 contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.