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

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Differences between Cowpea (Black-eyed pea) and Corn

  • Cowpea (Black-eyed pea) has more Folate, Iron, Copper, Fiber, Manganese, Phosphorus, Vitamin B1, and Magnesium, while Corn has more Vitamin B5, and Vitamin B3.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 46% higher.
  • Corn contains 6 times less Iron than Cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 2.51mg of Iron, while Corn contains 0.45mg.

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

Infographic

Cowpea (Black-eyed pea) vs Corn 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +700%
Contains more Iron +457.8%
Contains more Magnesium +103.8%
Contains more Phosphorus +102.6%
Contains more Potassium +27.5%
Contains more Zinc +108.1%
Contains more Copper +446.9%
Contains more Manganese +184.4%
Contains more Selenium +1150%
Contains less Sodium -75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +700%
Contains more Iron +457.8%
Contains more Magnesium +103.8%
Contains more Phosphorus +102.6%
Contains more Potassium +27.5%
Contains more Zinc +108.1%
Contains more Copper +446.9%
Contains more Manganese +184.4%
Contains more Selenium +1150%
Contains less Sodium -75%

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.
:
6
Corn
Contains more Vitamin E +211.1%
Contains more Vitamin B1 +117.2%
Contains more Folate +804.3%
Contains more Vitamin K +325%
Contains more Vitamin A +1653.3%
Contains more Vitamin C +1275%
Contains more Vitamin B3 +240%
Contains more Vitamin B5 +92.7%
Contains more Vitamin B6 +39%
Equal in Vitamin B2 - 0.057
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 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin E +211.1%
Contains more Vitamin B1 +117.2%
Contains more Folate +804.3%
Contains more Vitamin K +325%
Contains more Vitamin A +1653.3%
Contains more Vitamin C +1275%
Contains more Vitamin B3 +240%
Contains more Vitamin B5 +92.7%
Contains more Vitamin B6 +39%
Equal in Vitamin B2 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +126.7%
Contains more Other +34.3%
Contains more Fats +183%
Equal in Carbs - 20.98
Equal in Water - 73.41
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +126.7%
Contains more Other +34.3%
Contains more Fats +183%
Equal in Carbs - 20.98
Equal in Water - 73.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29.9%
Contains more Monounsaturated Fat +750%
Contains more Polyunsaturated fat +168%
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -29.9%
Contains more Monounsaturated Fat +750%
Contains more Polyunsaturated fat +168%

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) Corn
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in price 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) Corn Opinion
Net carbs 14.26g 18.58g Corn
Protein 7.73g 3.41g Cowpea (Black-eyed pea)
Fats 0.53g 1.5g Corn
Carbs 20.76g 20.98g Corn
Calories 116kcal 96kcal Cowpea (Black-eyed pea)
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 3.3g 4.54g Cowpea (Black-eyed pea)
Fiber 6.5g 2.4g Cowpea (Black-eyed pea)
Calcium 24mg 3mg Cowpea (Black-eyed pea)
Iron 2.51mg 0.45mg Cowpea (Black-eyed pea)
Magnesium 53mg 26mg Cowpea (Black-eyed pea)
Phosphorus 156mg 77mg Cowpea (Black-eyed pea)
Potassium 278mg 218mg Cowpea (Black-eyed pea)
Sodium 4mg 1mg Corn
Zinc 1.29mg 0.62mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.049mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.167mg Cowpea (Black-eyed pea)
Selenium 2.5µg 0.2µg Cowpea (Black-eyed pea)
Vitamin A 15IU 263IU Corn
Vitamin A RAE 1µg 13µg Corn
Vitamin E 0.28mg 0.09mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 5.5mg Corn
Vitamin B1 0.202mg 0.093mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.057mg Corn
Vitamin B3 0.495mg 1.683mg Corn
Vitamin B5 0.411mg 0.792mg Corn
Vitamin B6 0.1mg 0.139mg Corn
Folate 208µg 23µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 0.4µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.023mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.133mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.133mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.358mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.141mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.069mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.155mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.191mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.091mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.197g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.374g Corn
Polyunsaturated fat 0.225g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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)
17%
Corn
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
14%
Corn

Comparison summary

Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 1.24g)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.059g)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 3mg)
Which food is cheaper?
Corn
Corn is cheaper (difference - $0.8)
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

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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.