Cowpea (Black-eyed pea) vs. Okara — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
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
Saturated Fat:
Sat. Fat
0.138 g
Monounsaturated Fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 116kcal | 76kcal |
|
| Protein | 7.73g | 3.52g |
|
| Fats | 0.53g | 1.73g |
|
| Vitamin C | 0.4mg | 0mg |
|
| Net carbs | 14.26g | 12.23g |
|
| Carbs | 20.76g | 12.23g |
|
| Magnesium | 53mg | 26mg |
|
| Calcium | 24mg | 80mg |
|
| Potassium | 278mg | 213mg |
|
| Iron | 2.51mg | 1.3mg |
|
| Sugar | 3.3g |
|
|
| Fiber | 6.5g |
|
|
| Copper | 0.268mg | 0.2mg |
|
| Zinc | 1.29mg | 0.56mg |
|
| Phosphorus | 156mg | 60mg |
|
| Sodium | 4mg | 9mg |
|
| Vitamin A | 15IU | 0IU |
|
| Vitamin A | 1µg | 0µg |
|
| Vitamin E | 0.28mg |
|
|
| Manganese | 0.475mg | 0.404mg |
|
| Selenium | 2.5µg | 10.6µg |
|
| Vitamin B1 | 0.202mg | 0.02mg |
|
| Vitamin B2 | 0.055mg | 0.02mg |
|
| Vitamin B3 | 0.495mg | 0.1mg |
|
| Vitamin B5 | 0.411mg | 0.088mg |
|
| Vitamin B6 | 0.1mg | 0.115mg |
|
| Vitamin K | 1.7µg |
|
|
| Folate | 208µg | 26µg |
|
| Choline | 32.2mg |
|
|
| Saturated Fat | 0.138g | 0.193g |
|
| Monounsaturated Fat | 0.044g | 0.295g |
|
| Polyunsaturated fat | 0.225g | 0.755g |
|
| Tryptophan | 0.095mg | 0.05mg |
|
| Threonine | 0.294mg | 0.131mg |
|
| Isoleucine | 0.314mg | 0.159mg |
|
| Leucine | 0.592mg | 0.244mg |
|
| Lysine | 0.523mg | 0.212mg |
|
| Methionine | 0.11mg | 0.041mg |
|
| Phenylalanine | 0.451mg | 0.157mg |
|
| Valine | 0.368mg | 0.162mg |
|
| Histidine | 0.24mg | 0.093mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
5%
Minerals Daily Need Coverage Score
43%
33%
Comparison summary
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 52)
Which food is cheaper?
Okara is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea) contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.055g)
Which food is richer in minerals?
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)