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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 main differences between Cowpea (Black-eyed pea) and Bran?

  • Cowpea (Black-eyed pea) is richer in Folate, yet Bran is richer in Manganese, Phosphorus, Vitamin B1, Selenium, Magnesium, Iron, Fiber, Vitamin B5, and Zinc.
  • Bran's daily need coverage for Manganese is 224% higher.
  • Cowpea (Black-eyed pea) has 4 times more Folate than Bran. Cowpea (Black-eyed pea) has 208µg of Folate, while Bran 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 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)
0
:
9
Bran
Bran
Contains more Calcium +141.7%
Contains more Iron +115.5%
Contains more Magnesium +343.4%
Contains more Phosphorus +370.5%
Contains more Potassium +103.6%
Contains more Zinc +141.1%
Contains more Copper +50.4%
Contains more Manganese +1085.3%
Contains more Selenium +1708%
Equal in Sodium - 4
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 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +141.7%
Contains more Iron +115.5%
Contains more Magnesium +343.4%
Contains more Phosphorus +370.5%
Contains more Potassium +103.6%
Contains more Zinc +141.1%
Contains more Copper +50.4%
Contains more Manganese +1085.3%
Contains more Selenium +1708%
Equal in Sodium - 4

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)
3
:
7
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +300%
Contains more Vitamin E +260.7%
Contains more Vitamin B1 +479.2%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +88.7%
Contains more Vitamin B5 +263.5%
Contains more Vitamin B6 +65%
Contains more Vitamin K +88.2%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +300%
Contains more Vitamin E +260.7%
Contains more Vitamin B1 +479.2%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +88.7%
Contains more Vitamin B5 +263.5%
Contains more Vitamin B6 +65%
Contains more Vitamin K +88.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
4
Bran
Bran
Contains more Water +969.3%
Contains more Protein +123.8%
Contains more Fats +1226.4%
Contains more Carbs +219%
Contains more Other +208.5%
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
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 Water +969.3%
Contains more Protein +123.8%
Contains more Fats +1226.4%
Contains more Carbs +219%
Contains more Other +208.5%

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 -89.6%
Contains more Monounsaturated Fat +5300%
Contains more Polyunsaturated fat +1129.3%
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: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -89.6%
Contains more Monounsaturated Fat +5300%
Contains more Polyunsaturated fat +1129.3%

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
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Bran Opinion
Net carbs 14.26g 50.82g Bran
Protein 7.73g 17.3g Bran
Fats 0.53g 7.03g Bran
Carbs 20.76g 66.22g Bran
Calories 116kcal 246kcal Bran
Sugar 3.3g 1.45g Bran
Fiber 6.5g 15.4g Bran
Calcium 24mg 58mg Bran
Iron 2.51mg 5.41mg Bran
Magnesium 53mg 235mg Bran
Phosphorus 156mg 734mg Bran
Potassium 278mg 566mg Bran
Sodium 4mg 4mg
Zinc 1.29mg 3.11mg Bran
Copper 0.268mg 0.403mg Bran
Manganese 0.475mg 5.63mg Bran
Selenium 2.5µg 45.2µg Bran
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 1.01mg Bran
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 1.17mg Bran
Vitamin B2 0.055mg 0.22mg Bran
Vitamin B3 0.495mg 0.934mg Bran
Vitamin B5 0.411mg 1.494mg Bran
Vitamin B6 0.1mg 0.165mg Bran
Folate 208µg 52µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 3.2µg Bran
Tryptophan 0.095mg 0.335mg Bran
Threonine 0.294mg 0.502mg Bran
Isoleucine 0.314mg 0.668mg Bran
Leucine 0.592mg 1.374mg Bran
Lysine 0.523mg 0.76mg Bran
Methionine 0.11mg 0.335mg Bran
Phenylalanine 0.451mg 0.908mg Bran
Valine 0.368mg 0.964mg Bran
Histidine 0.24mg 0.41mg Bran
Saturated Fat 0.138g 1.328g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 2.376g Bran
Polyunsaturated fat 0.225g 2.766g 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)
46%
Bran
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
195%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 1.19g)
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 lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.85g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.