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

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

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

  • Cowpea (Black-eyed pea) has more Folate, while Lentil has more Iron, Vitamin B6, and Fiber.

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

Infographic

Cowpea (Black-eyed pea) vs Lentil 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)
4
:
6
Lentil
Lentil
Contains more Calcium +26.3%
Contains more Magnesium +47.2%
Contains more Iron +32.7%
Contains more Phosphorus +15.4%
Contains more Potassium +32.7%
Contains less Sodium -50%
Contains more Selenium +12%
Equal in Zinc - 1.27
Equal in Copper - 0.251
Equal in Manganese - 0.494
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +26.3%
Contains more Magnesium +47.2%
Contains more Iron +32.7%
Contains more Phosphorus +15.4%
Contains more Potassium +32.7%
Contains less Sodium -50%
Contains more Selenium +12%
Equal in Zinc - 1.27
Equal in Copper - 0.251
Equal in Manganese - 0.494

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)
4
:
5
Lentil
Lentil
Contains more Vitamin A +87.5%
Contains more Vitamin E +154.5%
Contains more Vitamin B1 +19.5%
Contains more Folate +14.9%
Contains more Vitamin C +275%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +114.1%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +78%
Equal in Vitamin K - 1.7
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%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +87.5%
Contains more Vitamin E +154.5%
Contains more Vitamin B1 +19.5%
Contains more Folate +14.9%
Contains more Vitamin C +275%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +114.1%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +78%
Equal in Vitamin K - 1.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
4
:
1
Lentil
Lentil
Contains more Fats +39.5%
Contains more Other +13.3%
Contains more Protein +16.7%
Equal in Carbs - 20.13
Equal in Water - 69.64
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
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Fats +39.5%
Contains more Other +13.3%
Contains more Protein +16.7%
Equal in Carbs - 20.13
Equal in Water - 69.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
2
Lentil
Lentil
Contains more Polyunsaturated fat +28.6%
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +45.5%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Polyunsaturated fat +28.6%
Contains less Saturated Fat -61.6%
Contains more Monounsaturated Fat +45.5%

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Lentil Opinion
Net carbs 14.26g 12.23g Cowpea (Black-eyed pea)
Protein 7.73g 9.02g Lentil
Fats 0.53g 0.38g Cowpea (Black-eyed pea)
Carbs 20.76g 20.13g Cowpea (Black-eyed pea)
Calories 116kcal 116kcal
Sugar 3.3g 1.8g Lentil
Fiber 6.5g 7.9g Lentil
Calcium 24mg 19mg Cowpea (Black-eyed pea)
Iron 2.51mg 3.33mg Lentil
Magnesium 53mg 36mg Cowpea (Black-eyed pea)
Phosphorus 156mg 180mg Lentil
Potassium 278mg 369mg Lentil
Sodium 4mg 2mg Lentil
Zinc 1.29mg 1.27mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.251mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.494mg Lentil
Selenium 2.5µg 2.8µg Lentil
Vitamin A 15IU 8IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.11mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 1.5mg Lentil
Vitamin B1 0.202mg 0.169mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.073mg Lentil
Vitamin B3 0.495mg 1.06mg Lentil
Vitamin B5 0.411mg 0.638mg Lentil
Vitamin B6 0.1mg 0.178mg Lentil
Folate 208µg 181µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 1.7µg
Tryptophan 0.095mg 0.081mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.323mg Lentil
Isoleucine 0.314mg 0.39mg Lentil
Leucine 0.592mg 0.654mg Lentil
Lysine 0.523mg 0.63mg Lentil
Methionine 0.11mg 0.077mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.445mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.448mg Lentil
Histidine 0.24mg 0.254mg Lentil
Saturated Fat 0.138g 0.053g Lentil
Monounsaturated Fat 0.044g 0.064g Lentil
Polyunsaturated fat 0.225g 0.175g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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)
26%
Lentil
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.085g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 23)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.