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

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

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Differences between cowpea (Black-eyed pea) and oats

  • Cowpea (Black-eyed pea) has more folate, while oats have more manganese, phosphorus, vitamin B1, copper, magnesium, iron, zinc, vitamin B5, and fiber.
  • Oats' daily need coverage for manganese is 193% higher.
  • Oats contain 4 times less folate than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 208µg of folate, while oats contain 56µg.

The food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Oats.

Infographic

Cowpea (Black-eyed pea) vs Oats 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%
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +234%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +54.3%
Contains more IronIron +88%
Contains more CopperCopper +133.6%
Contains more ZincZinc +207.8%
Contains more PhosphorusPhosphorus +235.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +934.9%

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%
Oats
Oats
5
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +271.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +277.7%
Contains more Vitamin B2Vitamin B2 +152.7%
Contains more Vitamin B3Vitamin B3 +94.1%
Contains more Vitamin B5Vitamin B5 +228.2%
Contains more Vitamin B6Vitamin B6 +19%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Oats DV% diff.
Manganese 0.475mg 4.916mg 193%
Phosphorus 156mg 523mg 52%
Vitamin B1 0.202mg 0.763mg 47%
Copper 0.268mg 0.626mg 40%
Folate 208µg 56µg 38%
Magnesium 53mg 177mg 30%
Iron 2.51mg 4.72mg 28%
Zinc 1.29mg 3.97mg 24%
Vitamin B5 0.411mg 1.349mg 19%
Protein 7.73g 16.89g 18%
Fiber 6.5g 10.6g 16%
Polyunsaturated fat 0.225g 2.535g 15%
Carbs 20.76g 66.27g 15%
Calories 116kcal 389kcal 14%
Fats 0.53g 6.9g 10%
Choline 32.2mg 6%
Vitamin B2 0.055mg 0.139mg 6%
Saturated fat 0.138g 1.217g 5%
Selenium 2.5µg 5%
Monounsaturated fat 0.044g 2.178g 5%
Potassium 278mg 429mg 4%
Calcium 24mg 54mg 3%
Vitamin B3 0.495mg 0.961mg 3%
Vitamin E 0.28mg 2%
Vitamin B6 0.1mg 0.119mg 1%
Vitamin K 1.7µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 55.67g N/A
Sugar 3.3g N/A
Sodium 4mg 2mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.095mg 0.234mg 0%
Threonine 0.294mg 0.575mg 0%
Isoleucine 0.314mg 0.694mg 0%
Leucine 0.592mg 1.284mg 0%
Lysine 0.523mg 0.701mg 0%
Methionine 0.11mg 0.312mg 0%
Phenylalanine 0.451mg 0.895mg 0%
Valine 0.368mg 0.937mg 0%
Histidine 0.24mg 0.405mg 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
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +752.1%
Contains more ProteinProtein +118.5%
Contains more FatsFats +1201.9%
Contains more CarbsCarbs +219.2%
Contains more OtherOther +83%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -88.7%
Contains more Mono. FatMonounsaturated fat +4850%
Contains more Poly. FatPolyunsaturated fat +1026.7%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.