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  6. Cowpea (Black-eyed pea) vs. Bran

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

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What are the differences between Cowpea (Black-eyed pea) and Bran?

  • Cowpea (Black-eyed pea) is higher in Folate, Copper, Iron, Fiber, Zinc, Vitamin B6, Potassium, and Phosphorus, yet Bran is higher in Manganese, and Selenium.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 51% more.
  • Cowpea (Black-eyed pea) has 4 times more Copper than Bran. While Cowpea (Black-eyed pea) has 0.268mg of Copper, Bran has only 0.066mg.

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

Infographic

Cowpea (Black-eyed pea) vs Bran 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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
7
:
3
Bran
Bran
Contains more Calcium +140%
Contains more Iron +185.2%
Contains more Magnesium +32.5%
Contains more Phosphorus +31.1%
Contains more Potassium +202.2%
Contains more Zinc +143.4%
Contains more Copper +306.1%
Contains less Sodium -75%
Contains more Manganese +102.9%
Contains more Selenium +208%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +140%
Contains more Iron +185.2%
Contains more Magnesium +32.5%
Contains more Phosphorus +31.1%
Contains more Potassium +202.2%
Contains more Zinc +143.4%
Contains more Copper +306.1%
Contains less Sodium -75%
Contains more Manganese +102.9%
Contains more Selenium +208%

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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
10
:
0
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B2 +61.8%
Contains more Vitamin B3 +243.8%
Contains more Vitamin B5 +89.4%
Contains more Vitamin B6 +300%
Contains more Folate +3366.7%
Cowpea (Black-eyed pea)
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%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B2 +61.8%
Contains more Vitamin B3 +243.8%
Contains more Vitamin B5 +89.4%
Contains more Vitamin B6 +300%
Contains more Folate +3366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
3
:
2
Bran
Bran
Contains more Protein +140.8%
Contains more Carbs +81.5%
Contains more Other +91.8%
Contains more Fats +62.3%
Contains more Water +19.9%
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +140.8%
Contains more Carbs +81.5%
Contains more Other +91.8%
Contains more Fats +62.3%
Contains more Water +19.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
2
Bran
Bran
Contains less Saturated Fat -15.3%
Contains more Monounsaturated Fat +561.4%
Contains more Polyunsaturated fat +50.7%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -15.3%
Contains more Monounsaturated Fat +561.4%
Contains more Polyunsaturated fat +50.7%

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) Bran
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Bran Opinion
Net carbs 14.26g 8.84g Cowpea (Black-eyed pea)
Protein 7.73g 3.21g Cowpea (Black-eyed pea)
Fats 0.53g 0.86g Bran
Carbs 20.76g 11.44g Cowpea (Black-eyed pea)
Calories 116kcal 40kcal Cowpea (Black-eyed pea)
Sugar 3.3g Bran
Fiber 6.5g 2.6g Cowpea (Black-eyed pea)
Calcium 24mg 10mg Cowpea (Black-eyed pea)
Iron 2.51mg 0.88mg Cowpea (Black-eyed pea)
Magnesium 53mg 40mg Cowpea (Black-eyed pea)
Phosphorus 156mg 119mg Cowpea (Black-eyed pea)
Potassium 278mg 92mg Cowpea (Black-eyed pea)
Sodium 4mg 1mg Bran
Zinc 1.29mg 0.53mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.066mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.964mg Bran
Selenium 2.5µg 7.7µg Bran
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.16mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.034mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 0.144mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg 0.217mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.025mg Cowpea (Black-eyed pea)
Folate 208µg 6µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.057mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.086mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.114mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.235mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.13mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.057mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.155mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.165mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.07mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.163g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.291g Bran
Polyunsaturated fat 0.225g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Cowpea (Black-eyed pea)
6%
Bran
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.