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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, 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 Potassium +355.7%
Contains more Magnesium +103.8%
Contains more Copper +306.1%
Contains more Zinc +108.1%
Contains more Phosphorus +102.6%
Contains less Sodium -91.8%
Contains more Iron +137.5%
Contains more Calcium +233.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Potassium +355.7%
Contains more Magnesium +103.8%
Contains more Copper +306.1%
Contains more Zinc +108.1%
Contains more Phosphorus +102.6%
Contains less Sodium -91.8%
Contains more Iron +137.5%
Contains more Calcium +233.3%

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 C +∞%
Contains more Vitamin E +300%
Contains more Vitamin B5 +29.7%
Contains more Vitamin K +325%
Contains more Folate +372.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Contains more Vitamin C +∞%
Contains more Vitamin E +300%
Contains more Vitamin B5 +29.7%
Contains more Vitamin K +325%
Contains more Folate +372.7%
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 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 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

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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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.

All nutrients comparison - raw data values

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

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.