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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 of 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
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% 0.9% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
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 E Vitamin 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

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
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
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%

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) Okara
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Okara Opinion
Calories 116kcal 76kcal Cowpea (Black-eyed pea)
Protein 7.73g 3.52g Cowpea (Black-eyed pea)
Fats 0.53g 1.73g Okara
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Net carbs 14.26g 12.23g Cowpea (Black-eyed pea)
Carbs 20.76g 12.23g Cowpea (Black-eyed pea)
Magnesium 53mg 26mg Cowpea (Black-eyed pea)
Calcium 24mg 80mg Okara
Potassium 278mg 213mg Cowpea (Black-eyed pea)
Iron 2.51mg 1.3mg Cowpea (Black-eyed pea)
Sugar 3.3g Okara
Fiber 6.5g Cowpea (Black-eyed pea)
Copper 0.268mg 0.2mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.56mg Cowpea (Black-eyed pea)
Phosphorus 156mg 60mg Cowpea (Black-eyed pea)
Sodium 4mg 9mg Cowpea (Black-eyed pea)
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.404mg Cowpea (Black-eyed pea)
Selenium 2.5µg 10.6µg Okara
Vitamin B1 0.202mg 0.02mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.02mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 0.1mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg 0.088mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.115mg Okara
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Folate 208µg 26µg Cowpea (Black-eyed pea)
Choline 32.2mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.193g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.295g Okara
Polyunsaturated fat 0.225g 0.755g Okara
Tryptophan 0.095mg 0.05mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.131mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.159mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.244mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.212mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.041mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.157mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.162mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.093mg Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Okara
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)
5%
Okara
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
33%
Okara

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 52)
Which food is cheaper?
Okara
Okara is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.055g)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.