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

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

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

  • Cowpea (Black-eyed pea) is richer in folate, copper, fiber, phosphorus, and magnesium, yet oatmeal is richer in iron, vitamin B3, vitamin B6, vitamin B2, and vitamin A.
  • Oatmeal's daily need coverage for iron is 43% higher.
  • Cowpea (Black-eyed pea) has 5 times more folate than oatmeal. Cowpea (Black-eyed pea) has 208µg of folate, while oatmeal has 44µg.
  • Cowpea (Black-eyed pea) has a lower glycemic index than oatmeal.

We used Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Cowpea (Black-eyed pea) vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +103.8%
Contains more PotassiumPotassium +355.7%
Contains more CopperCopper +306.1%
Contains more ZincZinc +108.1%
Contains more PhosphorusPhosphorus +102.6%
Contains less SodiumSodium -91.8%
Contains more CalciumCalcium +233.3%
Contains more IronIron +137.5%
Contains more ManganeseManganese +17.5%
Contains more SeleniumSelenium +100%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B5Vitamin B5 +29.7%
Contains more Vitamin KVitamin K +325%
Contains more FolateFolate +372.7%
Contains more CholineCholine +585.1%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin B1Vitamin B1 +28.7%
Contains more Vitamin B2Vitamin B2 +290.9%
Contains more Vitamin B3Vitamin B3 +511.1%
Contains more Vitamin B6Vitamin B6 +190%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Oatmeal DV% diff.
Iron 2.51mg 5.96mg 43%
Folate 208µg 44µg 41%
Copper 0.268mg 0.066mg 22%
Fiber 6.5g 1.7g 19%
Vitamin B3 0.495mg 3.025mg 16%
Vitamin B6 0.1mg 0.29mg 15%
Vitamin A 1µg 130µg 14%
Vitamin B2 0.055mg 0.215mg 12%
Phosphorus 156mg 77mg 11%
Protein 7.73g 2.37g 11%
Magnesium 53mg 26mg 6%
Calcium 24mg 80mg 6%
Potassium 278mg 61mg 6%
Zinc 1.29mg 0.62mg 6%
Vitamin B1 0.202mg 0.26mg 5%
Selenium 2.5µg 5µg 5%
Choline 32.2mg 4.7mg 5%
Starch 10.37g 4%
Manganese 0.475mg 0.558mg 4%
Carbs 20.76g 11.67g 3%
Vitamin B5 0.411mg 0.317mg 2%
Calories 116kcal 68kcal 2%
Sodium 4mg 49mg 2%
Vitamin E 0.28mg 0.07mg 1%
Fats 0.53g 1.36g 1%
Monounsaturated fat 0.044g 0.391g 1%
Polyunsaturated fat 0.225g 0.426g 1%
Vitamin K 1.7µg 0.4µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 9.97g N/A
Sugar 3.3g 0.46g N/A
Trans fat 0g 0.003g N/A
Saturated fat 0.138g 0.226g 0%
Tryptophan 0.095mg 0.04mg 0%
Threonine 0.294mg 0.083mg 0%
Isoleucine 0.314mg 0.105mg 0%
Leucine 0.592mg 0.2mg 0%
Lysine 0.523mg 0.135mg 0%
Methionine 0.11mg 0.04mg 0%
Phenylalanine 0.451mg 0.13mg 0%
Valine 0.368mg 0.151mg 0%
Histidine 0.24mg 0.057mg 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +226.2%
Contains more CarbsCarbs +77.9%
Contains more OtherOther +64.9%
Contains more FatsFats +156.6%
Contains more WaterWater +20%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -38.9%
Contains more Mono. FatMonounsaturated fat +788.6%
Contains more Poly. FatPolyunsaturated fat +89.3%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.