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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.
  • Lentil has a lower glycemic index. The glycemic index of lentil is 29, while the glycemic index of cowpea (Black-eyed pea) is 52.

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.
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%
Lentil
Lentil
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +47.2%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +32.7%
Contains more IronIron +32.7%
Contains more PhosphorusPhosphorus +15.4%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +12%
~equal in Copper ~0.251mg
~equal in Zinc ~1.27mg
~equal in Manganese ~0.494mg

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% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Lentil
Lentil
5
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +154.5%
Contains more Vitamin B1Vitamin B1 +19.5%
Contains more FolateFolate +14.9%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B3Vitamin B3 +114.1%
Contains more Vitamin B5Vitamin B5 +55.2%
Contains more Vitamin B6Vitamin B6 +78%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.7µg
~equal in Choline ~32.7mg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Lentil DV% diff.
Iron 2.51mg 3.33mg 10%
Folate 208µg 181µg 7%
Vitamin B6 0.1mg 0.178mg 6%
Fiber 6.5g 7.9g 6%
Vitamin B5 0.411mg 0.638mg 5%
Vitamin B3 0.495mg 1.06mg 4%
Magnesium 53mg 36mg 4%
Protein 7.73g 9.02g 3%
Phosphorus 156mg 180mg 3%
Vitamin B1 0.202mg 0.169mg 3%
Potassium 278mg 369mg 3%
Copper 0.268mg 0.251mg 2%
Manganese 0.475mg 0.494mg 1%
Vitamin B2 0.055mg 0.073mg 1%
Calcium 24mg 19mg 1%
Vitamin C 0.4mg 1.5mg 1%
Selenium 2.5µg 2.8µg 1%
Vitamin E 0.28mg 0.11mg 1%
Calories 116kcal 116kcal 0%
Fats 0.53g 0.38g 0%
Carbs 20.76g 20.13g 0%
Net carbs 14.26g 12.23g N/A
Sugar 3.3g 1.8g N/A
Zinc 1.29mg 1.27mg 0%
Sodium 4mg 2mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 1.7µg 1.7µg 0%
Choline 32.2mg 32.7mg 0%
Saturated fat 0.138g 0.053g 0%
Monounsaturated fat 0.044g 0.064g 0%
Polyunsaturated fat 0.225g 0.175g 0%
Tryptophan 0.095mg 0.081mg 0%
Threonine 0.294mg 0.323mg 0%
Isoleucine 0.314mg 0.39mg 0%
Leucine 0.592mg 0.654mg 0%
Lysine 0.523mg 0.63mg 0%
Methionine 0.11mg 0.077mg 0%
Phenylalanine 0.451mg 0.445mg 0%
Valine 0.368mg 0.448mg 0%
Histidine 0.24mg 0.254mg 0%

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
Lentil
Lentil
1
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 FatsFats +39.5%
Contains more OtherOther +13.3%
Contains more ProteinProtein +16.7%
~equal in Carbs ~20.13g
~equal in Water ~69.64g

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
Lentil
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Poly. FatPolyunsaturated fat +28.6%
Contains less Sat. FatSaturated fat -61.6%
Contains more Mono. FatMonounsaturated fat +45.5%

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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.