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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 A RAE, and Vitamin B2.
  • 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.

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.

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Cowpea (Black-eyed pea) vs Oatmeal infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +103.8%
Contains more Phosphorus +102.6%
Contains more Potassium +355.7%
Contains less Sodium -91.8%
Contains more Zinc +108.1%
Contains more Copper +306.1%
Contains more Calcium +233.3%
Contains more Iron +137.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +103.8%
Contains more Phosphorus +102.6%
Contains more Potassium +355.7%
Contains less Sodium -91.8%
Contains more Zinc +108.1%
Contains more Copper +306.1%
Contains more Calcium +233.3%
Contains more Iron +137.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +29.7%
Contains more Folate +372.7%
Contains more Vitamin K +325%
Contains more Vitamin A +2786.7%
Contains more Vitamin B1 +28.7%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +511.1%
Contains more Vitamin B6 +190%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +29.7%
Contains more Folate +372.7%
Contains more Vitamin K +325%
Contains more Vitamin A +2786.7%
Contains more Vitamin B1 +28.7%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +511.1%
Contains more Vitamin B6 +190%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cowpea (Black-eyed pea) Oatmeal
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Oatmeal Opinion
Net carbs 14.26g 9.97g Cowpea (Black-eyed pea)
Protein 7.73g 2.37g Cowpea (Black-eyed pea)
Fats 0.53g 1.36g Oatmeal
Carbs 20.76g 11.67g Cowpea (Black-eyed pea)
Calories 116kcal 68kcal Cowpea (Black-eyed pea)
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar 3.3g 0.46g Oatmeal
Fiber 6.5g 1.7g Cowpea (Black-eyed pea)
Calcium 24mg 80mg Oatmeal
Iron 2.51mg 5.96mg Oatmeal
Magnesium 53mg 26mg Cowpea (Black-eyed pea)
Phosphorus 156mg 77mg Cowpea (Black-eyed pea)
Potassium 278mg 61mg Cowpea (Black-eyed pea)
Sodium 4mg 49mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.62mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.066mg Cowpea (Black-eyed pea)
Vitamin A 15IU 433IU Oatmeal
Vitamin E 0.28mg 0.07mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.26mg Oatmeal
Vitamin B2 0.055mg 0.215mg Oatmeal
Vitamin B3 0.495mg 3.025mg Oatmeal
Vitamin B5 0.411mg 0.317mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.29mg Oatmeal
Folate 208µg 44µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 0.4µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.04mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.083mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.105mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.2mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.135mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.04mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.13mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.151mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.057mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0g 0.003g Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.226g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.391g Oatmeal
Polyunsaturated fat 0.225g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
24
Cowpea (Black-eyed pea)
27
Oatmeal
Mineral Summary Score
44
Cowpea (Black-eyed pea)
44
Oatmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
46%
Cowpea (Black-eyed pea)
14%
Oatmeal
Carbohydrates
21%
Cowpea (Black-eyed pea)
12%
Oatmeal
Fats
2%
Cowpea (Black-eyed pea)
6%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 2.84g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.088g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.