Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Cowpea (Black-eyed pea)
  5. Compare
  6. Cowpea (Black-eyed pea) vs. Bran raw

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

Compare

What are the main differences between cowpea (Black-eyed pea) and bran raw?

  • Cowpea (Black-eyed pea) is richer in folate, yet bran raw is richer in manganese, phosphorus, vitamin B1, selenium, magnesium, iron, fiber, vitamin B5, and zinc.
  • Bran raw's daily need coverage for manganese is 224% higher.
  • Cowpea (Black-eyed pea) has 4 times more folate than bran raw. Cowpea (Black-eyed pea) has 208µg of folate, while bran raw has 52µg.

We used Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Oat bran, raw types in this comparison.

Infographic

Cowpea (Black-eyed pea) vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +343.4%
Contains more CalciumCalcium +141.7%
Contains more PotassiumPotassium +103.6%
Contains more IronIron +115.5%
Contains more CopperCopper +50.4%
Contains more ZincZinc +141.1%
Contains more PhosphorusPhosphorus +370.5%
Contains more ManganeseManganese +1085.3%
Contains more SeleniumSelenium +1708%
~equal in Sodium ~4mg

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +300%
Contains more Vitamin EVitamin E +260.7%
Contains more Vitamin B1Vitamin B1 +479.2%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +88.7%
Contains more Vitamin B5Vitamin B5 +263.5%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +88.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.2mg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Bran raw DV% diff.
Manganese 0.475mg 5.63mg 224%
Phosphorus 156mg 734mg 83%
Vitamin B1 0.202mg 1.17mg 81%
Selenium 2.5µg 45.2µg 78%
Magnesium 53mg 235mg 43%
Folate 208µg 52µg 39%
Iron 2.51mg 5.41mg 36%
Fiber 6.5g 15.4g 36%
Vitamin B5 0.411mg 1.494mg 22%
Protein 7.73g 17.3g 19%
Polyunsaturated fat 0.225g 2.766g 17%
Zinc 1.29mg 3.11mg 17%
Carbs 20.76g 66.22g 15%
Copper 0.268mg 0.403mg 15%
Vitamin B2 0.055mg 0.22mg 13%
Fats 0.53g 7.03g 10%
Potassium 278mg 566mg 8%
Calories 116kcal 246kcal 7%
Monounsaturated fat 0.044g 2.376g 6%
Vitamin B6 0.1mg 0.165mg 5%
Saturated fat 0.138g 1.328g 5%
Vitamin E 0.28mg 1.01mg 5%
Vitamin B3 0.495mg 0.934mg 3%
Calcium 24mg 58mg 3%
Vitamin K 1.7µg 3.2µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 50.82g N/A
Sugar 3.3g 1.45g N/A
Sodium 4mg 4mg 0%
Vitamin A 1µg 0µg 0%
Choline 32.2mg 32.2mg 0%
Tryptophan 0.095mg 0.335mg 0%
Threonine 0.294mg 0.502mg 0%
Isoleucine 0.314mg 0.668mg 0%
Leucine 0.592mg 1.374mg 0%
Lysine 0.523mg 0.76mg 0%
Methionine 0.11mg 0.335mg 0%
Phenylalanine 0.451mg 0.908mg 0%
Valine 0.368mg 0.964mg 0%
Histidine 0.24mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +969.3%
Contains more ProteinProtein +123.8%
Contains more FatsFats +1226.4%
Contains more CarbsCarbs +219%
Contains more OtherOther +208.5%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +5300%
Contains more Poly. FatPolyunsaturated fat +1129.3%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.