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

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Significant differences between Cowpea (Black-eyed pea) and Maize

  • Cowpea (Black-eyed pea) has more Folate, Iron, Copper, Fiber, Manganese, Phosphorus, and Zinc, however Maize is richer in Vitamin B3, Vitamin C, and Vitamin B5.
  • Cowpea (Black-eyed pea) covers your daily Folate needs 42% more than Maize.
  • Maize has 5 times less Copper than Cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 0.268mg of Copper, while Maize has 0.054mg.

Specific food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, raw.

Infographic

Cowpea (Black-eyed pea) vs Maize 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 +1100%
Contains more Iron +382.7%
Contains more Magnesium +43.2%
Contains more Phosphorus +75.3%
Contains less Sodium -73.3%
Contains more Zinc +180.4%
Contains more Copper +396.3%
Equal in Potassium - 270
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +1100%
Contains more Iron +382.7%
Contains more Magnesium +43.2%
Contains more Phosphorus +75.3%
Contains less Sodium -73.3%
Contains more Zinc +180.4%
Contains more Copper +396.3%
Equal in Potassium - 270

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
:
4
Maize
Contains more Vitamin E +300%
Contains more Vitamin B1 +30.3%
Contains more Folate +395.2%
Contains more Vitamin K +466.7%
Contains more Vitamin A +1146.7%
Contains more Vitamin C +1600%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +74.5%
Equal in Vitamin B2 - 0.055
Equal in Vitamin B6 - 0.093
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 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin E +300%
Contains more Vitamin B1 +30.3%
Contains more Folate +395.2%
Contains more Vitamin K +466.7%
Contains more Vitamin A +1146.7%
Contains more Vitamin C +1600%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +74.5%
Equal in Vitamin B2 - 0.055
Equal in Vitamin B6 - 0.093

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Maize Opinion
Net carbs 14.26g 16.7g Maize
Protein 7.73g 3.27g Cowpea (Black-eyed pea)
Fats 0.53g 1.35g Maize
Carbs 20.76g 18.7g Cowpea (Black-eyed pea)
Calories 116kcal 86kcal Cowpea (Black-eyed pea)
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar 3.3g 6.26g Cowpea (Black-eyed pea)
Fiber 6.5g 2g Cowpea (Black-eyed pea)
Calcium 24mg 2mg Cowpea (Black-eyed pea)
Iron 2.51mg 0.52mg Cowpea (Black-eyed pea)
Magnesium 53mg 37mg Cowpea (Black-eyed pea)
Phosphorus 156mg 89mg Cowpea (Black-eyed pea)
Potassium 278mg 270mg Cowpea (Black-eyed pea)
Sodium 4mg 15mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.46mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.054mg Cowpea (Black-eyed pea)
Vitamin A 15IU 187IU Maize
Vitamin E 0.28mg 0.07mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 6.8mg Maize
Vitamin B1 0.202mg 0.155mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.055mg
Vitamin B3 0.495mg 1.77mg Maize
Vitamin B5 0.411mg 0.717mg Maize
Vitamin B6 0.1mg 0.093mg Cowpea (Black-eyed pea)
Folate 208µg 42µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 0.3µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.023mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.129mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.129mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.348mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.137mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.067mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.15mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.185mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.089mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.138g 0.325g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.432g Maize
Polyunsaturated fat 0.225g 0.487g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Maize
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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)
18
Maize
Mineral Summary Score
44
Cowpea (Black-eyed pea)
18
Maize

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%
Maize
Carbohydrates
21%
Cowpea (Black-eyed pea)
19%
Maize
Fats
2%
Cowpea (Black-eyed pea)
6%
Maize

Comparison summary

Which food is cheaper?
Maize
Maize is cheaper (difference - $0.8)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 2.96g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.187g)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (52)
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

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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.