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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.
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%
Bran
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +32.5%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +202.2%
Contains more IronIron +185.2%
Contains more CopperCopper +306.1%
Contains more ZincZinc +143.4%
Contains more PhosphorusPhosphorus +31.1%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +102.9%
Contains more SeleniumSelenium +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.
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%
Bran
Bran
0
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% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +26.3%
Contains more Vitamin B2Vitamin B2 +61.8%
Contains more Vitamin B3Vitamin B3 +243.8%
Contains more Vitamin B5Vitamin B5 +89.4%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3366.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Bran DV% diff.
Folate 208µg 6µg 51%
Copper 0.268mg 0.066mg 22%
Manganese 0.475mg 0.964mg 21%
Iron 2.51mg 0.88mg 20%
Fiber 6.5g 2.6g 16%
Protein 7.73g 3.21g 9%
Selenium 2.5µg 7.7µg 9%
Zinc 1.29mg 0.53mg 7%
Choline 32.2mg 6%
Vitamin B6 0.1mg 0.025mg 6%
Phosphorus 156mg 119mg 5%
Potassium 278mg 92mg 5%
Calories 116kcal 40kcal 4%
Vitamin B5 0.411mg 0.217mg 4%
Vitamin B1 0.202mg 0.16mg 4%
Carbs 20.76g 11.44g 3%
Magnesium 53mg 40mg 3%
Vitamin E 0.28mg 2%
Vitamin B2 0.055mg 0.034mg 2%
Vitamin B3 0.495mg 0.144mg 2%
Fats 0.53g 0.86g 1%
Monounsaturated fat 0.044g 0.291g 1%
Calcium 24mg 10mg 1%
Vitamin K 1.7µg 1%
Polyunsaturated fat 0.225g 0.339g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 8.84g N/A
Sugar 3.3g N/A
Sodium 4mg 1mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.138g 0.163g 0%
Tryptophan 0.095mg 0.057mg 0%
Threonine 0.294mg 0.086mg 0%
Isoleucine 0.314mg 0.114mg 0%
Leucine 0.592mg 0.235mg 0%
Lysine 0.523mg 0.13mg 0%
Methionine 0.11mg 0.057mg 0%
Phenylalanine 0.451mg 0.155mg 0%
Valine 0.368mg 0.165mg 0%
Histidine 0.24mg 0.07mg 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
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +140.8%
Contains more CarbsCarbs +81.5%
Contains more OtherOther +91.8%
Contains more FatsFats +62.3%
Contains more WaterWater +19.9%

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
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains less Sat. FatSaturated fat -15.3%
Contains more Mono. FatMonounsaturated fat +561.4%
Contains more Poly. FatPolyunsaturated fat +50.7%

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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.