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

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What are the differences between cowpea (Black-eyed pea) and molasses?

  • Cowpea (Black-eyed pea) is higher in folate and fiber, yet molasses are higher in manganese, magnesium, vitamin B6, potassium, selenium, iron, copper, and calcium.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 52% more.

We used Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Molasses types in this article.

Infographic

Cowpea (Black-eyed pea) vs Molasses 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.
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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more ZincZinc +344.8%
Contains more PhosphorusPhosphorus +403.2%
Contains less SodiumSodium -89.2%
Contains more MagnesiumMagnesium +356.6%
Contains more CalciumCalcium +754.2%
Contains more PotassiumPotassium +426.6%
Contains more IronIron +88%
Contains more CopperCopper +81.7%
Contains more ManganeseManganese +222.1%
Contains more SeleniumSelenium +612%

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 0% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +392.7%
Contains more Vitamin B2Vitamin B2 +2650%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +142.1%
Contains more Vitamin B3Vitamin B3 +87.9%
Contains more Vitamin B5Vitamin B5 +95.6%
Contains more Vitamin B6Vitamin B6 +570%
~equal in Vitamin D ~0µg
~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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +430%
Contains more WaterWater +220.3%
Contains more CarbsCarbs +260%
Contains more OtherOther +251.1%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +37.5%
Contains more Poly. FatPolyunsaturated fat +350%
Contains less Sat. FatSaturated fat -87%

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) Molasses
Rich in minerals ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Molasses DV% diff.
Folate 208µg 0µg 52%
Manganese 0.475mg 1.53mg 46%
Magnesium 53mg 242mg 45%
Vitamin B6 0.1mg 0.67mg 44%
Potassium 278mg 1464mg 35%
Iron 2.51mg 4.72mg 28%
Selenium 2.5µg 17.8µg 28%
Fiber 6.5g 0g 26%
Copper 0.268mg 0.487mg 24%
Phosphorus 156mg 31mg 18%
Carbs 20.76g 74.73g 18%
Calcium 24mg 205mg 18%
Fructose 12.79g 16%
Protein 7.73g 0g 15%
Vitamin B1 0.202mg 0.041mg 13%
Calories 116kcal 290kcal 9%
Zinc 1.29mg 0.29mg 9%
Vitamin B5 0.411mg 0.804mg 8%
Vitamin B2 0.055mg 0.002mg 4%
Choline 32.2mg 13.3mg 3%
Vitamin B3 0.495mg 0.93mg 3%
Vitamin E 0.28mg 0mg 2%
Fats 0.53g 0.1g 1%
Polyunsaturated fat 0.225g 0.05g 1%
Sodium 4mg 37mg 1%
Vitamin K 1.7µg 0µg 1%
Saturated fat 0.138g 0.018g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 74.73g N/A
Sugar 3.3g 74.72g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.044g 0.032g 0%
Tryptophan 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.523mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Molasses
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
23%
Cowpea (Black-eyed pea)
18%
Molasses
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
103%
Molasses

Comparison summary

Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.12g)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 71.42g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 52)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.