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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 A, 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.

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% 0.9% 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% 26% 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 +2786.7%
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

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%

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) 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
Calories 116kcal 68kcal Cowpea (Black-eyed pea)
Protein 7.73g 2.37g Cowpea (Black-eyed pea)
Fats 0.53g 1.36g Oatmeal
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Net carbs 14.26g 9.97g Cowpea (Black-eyed pea)
Carbs 20.76g 11.67g Cowpea (Black-eyed pea)
Magnesium 53mg 26mg Cowpea (Black-eyed pea)
Calcium 24mg 80mg Oatmeal
Potassium 278mg 61mg Cowpea (Black-eyed pea)
Iron 2.51mg 5.96mg Oatmeal
Sugar 3.3g 0.46g Oatmeal
Fiber 6.5g 1.7g Cowpea (Black-eyed pea)
Copper 0.268mg 0.066mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.62mg Cowpea (Black-eyed pea)
Starch 10.37g Oatmeal
Phosphorus 156mg 77mg Cowpea (Black-eyed pea)
Sodium 4mg 49mg Cowpea (Black-eyed pea)
Vitamin A 15IU 433IU Oatmeal
Vitamin A 1µg 130µg Oatmeal
Vitamin E 0.28mg 0.07mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.558mg Oatmeal
Selenium 2.5µg 5µg Oatmeal
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
Vitamin K 1.7µg 0.4µg Cowpea (Black-eyed pea)
Folate 208µg 44µg Cowpea (Black-eyed pea)
Trans Fat 0g 0.003g Cowpea (Black-eyed pea)
Choline 32.2mg 4.7mg 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
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)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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)
25%
Oatmeal
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
45%
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

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.