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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
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
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
26%
Minerals Daily Need Coverage Score
43%
45%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 2.84g)
Which food is cheaper?
Oatmeal is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea) contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 0.088g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
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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?
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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.