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  6. Cowpea (Black-eyed pea) vs. Corn raw

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

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Significant differences between cowpea (Black-eyed pea) and corn raw

  • Cowpea (Black-eyed pea) has more folate, iron, copper, fiber, manganese, phosphorus, and zinc; however, corn raw is richer in vitamin B3, vitamin C, and vitamin B5.
  • Cowpea (Black-eyed pea) covers your daily folate needs 42% more than corn raw.
  • Corn raw has 5 times less copper than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 0.268mg of copper, while corn raw 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 Corn raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +43.2%
Contains more CalciumCalcium +1100%
Contains more IronIron +382.7%
Contains more CopperCopper +396.3%
Contains more ZincZinc +180.4%
Contains more PhosphorusPhosphorus +75.3%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +191.4%
Contains more SeleniumSelenium +316.7%
~equal in Potassium ~270mg

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%
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +30.3%
Contains more Vitamin KVitamin K +466.7%
Contains more FolateFolate +395.2%
Contains more CholineCholine +40%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B3Vitamin B3 +257.6%
Contains more Vitamin B5Vitamin B5 +74.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +136.4%
Contains more OtherOther +49.2%
Contains more FatsFats +154.7%
~equal in Carbs ~18.7g
~equal in Water ~76.05g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -57.5%
Contains more Mono. FatMonounsaturated fat +881.8%
Contains more Poly. FatPolyunsaturated fat +116.4%

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 raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals 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 raw DV% diff.
Folate 208µg 42µg 42%
Iron 2.51mg 0.52mg 25%
Copper 0.268mg 0.054mg 24%
Fiber 6.5g 2g 18%
Manganese 0.475mg 0.163mg 14%
Phosphorus 156mg 89mg 10%
Protein 7.73g 3.27g 9%
Vitamin B3 0.495mg 1.77mg 8%
Zinc 1.29mg 0.46mg 8%
Vitamin C 0.4mg 6.8mg 7%
Vitamin B5 0.411mg 0.717mg 6%
Magnesium 53mg 37mg 4%
Vitamin B1 0.202mg 0.155mg 4%
Selenium 2.5µg 0.6µg 3%
Calories 116kcal 86kcal 2%
Choline 32.2mg 23mg 2%
Polyunsaturated fat 0.225g 0.487g 2%
Fructose 1.94g 2%
Starch 5.7g 2%
Calcium 24mg 2mg 2%
Vitamin A 1µg 9µg 1%
Vitamin E 0.28mg 0.07mg 1%
Carbs 20.76g 18.7g 1%
Vitamin B6 0.1mg 0.093mg 1%
Vitamin K 1.7µg 0.3µg 1%
Fats 0.53g 1.35g 1%
Saturated fat 0.138g 0.325g 1%
Monounsaturated fat 0.044g 0.432g 1%
Net carbs 14.26g 16.7g N/A
Potassium 278mg 270mg 0%
Sugar 3.3g 6.26g N/A
Sodium 4mg 15mg 0%
Vitamin B2 0.055mg 0.055mg 0%
Tryptophan 0.095mg 0.023mg 0%
Threonine 0.294mg 0.129mg 0%
Isoleucine 0.314mg 0.129mg 0%
Leucine 0.592mg 0.348mg 0%
Lysine 0.523mg 0.137mg 0%
Methionine 0.11mg 0.067mg 0%
Phenylalanine 0.451mg 0.15mg 0%
Valine 0.368mg 0.185mg 0%
Histidine 0.24mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

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

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
23%
Cowpea (Black-eyed pea)
17%
Corn raw
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
17%
Corn raw

Comparison summary

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 is cheaper?
Corn raw
Corn raw 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 raw - 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.