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

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

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Summary of differences between cowpea (Black-eyed pea) and okara

  • Cowpea (Black-eyed pea) has more folate, vitamin B1, iron, phosphorus, copper, zinc, vitamin B5, and magnesium, while okara has more selenium and calcium.
  • Cowpea (Black-eyed pea) covers your daily need for folate, 46% more than okara.
  • Cowpea (Black-eyed pea) contains 10 times more vitamin B1 than okara. While cowpea (Black-eyed pea) contains 0.202mg of vitamin B1, okara contains only 0.02mg.

These are the specific foods used in this comparison Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Okara.

Infographic

Cowpea (Black-eyed pea) vs Okara 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" 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%
Okara
Okara
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
Contains more MagnesiumMagnesium +103.8%
Contains more PotassiumPotassium +30.5%
Contains more IronIron +93.1%
Contains more CopperCopper +34%
Contains more ZincZinc +130.4%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +17.6%
Contains more CalciumCalcium +233.3%
Contains more SeleniumSelenium +324%

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%
Okara
Okara
1
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% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +910%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +395%
Contains more Vitamin B5Vitamin B5 +367%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +700%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +15%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Okara DV% diff.
Folate 208µg 26µg 46%
Fiber 6.5g 26%
Vitamin B1 0.202mg 0.02mg 15%
Iron 2.51mg 1.3mg 15%
Selenium 2.5µg 10.6µg 15%
Phosphorus 156mg 60mg 14%
Copper 0.268mg 0.2mg 8%
Protein 7.73g 3.52g 8%
Zinc 1.29mg 0.56mg 7%
Choline 32.2mg 6%
Magnesium 53mg 26mg 6%
Calcium 24mg 80mg 6%
Vitamin B5 0.411mg 0.088mg 6%
Polyunsaturated fat 0.225g 0.755g 4%
Carbs 20.76g 12.23g 3%
Manganese 0.475mg 0.404mg 3%
Vitamin B2 0.055mg 0.02mg 3%
Vitamin B3 0.495mg 0.1mg 2%
Calories 116kcal 76kcal 2%
Vitamin E 0.28mg 2%
Potassium 278mg 213mg 2%
Fats 0.53g 1.73g 2%
Vitamin K 1.7µg 1%
Monounsaturated fat 0.044g 0.295g 1%
Vitamin B6 0.1mg 0.115mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 12.23g N/A
Sugar 3.3g N/A
Sodium 4mg 9mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.138g 0.193g 0%
Tryptophan 0.095mg 0.05mg 0%
Threonine 0.294mg 0.131mg 0%
Isoleucine 0.314mg 0.159mg 0%
Leucine 0.592mg 0.244mg 0%
Lysine 0.523mg 0.212mg 0%
Methionine 0.11mg 0.041mg 0%
Phenylalanine 0.451mg 0.157mg 0%
Valine 0.368mg 0.162mg 0%
Histidine 0.24mg 0.093mg 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
Okara
Okara
2
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Contains more ProteinProtein +119.6%
Contains more CarbsCarbs +69.7%
Contains more FatsFats +226.4%
Contains more WaterWater +16.6%
~equal in Other ~0.88g

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
Okara
Okara
2
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Contains less Sat. FatSaturated fat -28.5%
Contains more Mono. FatMonounsaturated fat +570.5%
Contains more Poly. FatPolyunsaturated fat +235.6%

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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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/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.