Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Cowpea (Black-eyed pea)
  5. Compare
  6. Cowpea (Black-eyed pea) vs. Okara

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

Cowpea (Black-eyed pea) vs 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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
8
:
2
Okara
Okara
Contains more Iron +93.1%
Contains more Magnesium +103.8%
Contains more Phosphorus +160%
Contains more Potassium +30.5%
Contains less Sodium -55.6%
Contains more Zinc +130.4%
Contains more Copper +34%
Contains more Manganese +17.6%
Contains more Calcium +233.3%
Contains more Selenium +324%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Contains more Iron +93.1%
Contains more Magnesium +103.8%
Contains more Phosphorus +160%
Contains more Potassium +30.5%
Contains less Sodium -55.6%
Contains more Zinc +130.4%
Contains more Copper +34%
Contains more Manganese +17.6%
Contains more Calcium +233.3%
Contains more Selenium +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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
9
:
1
Okara
Okara
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +910%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +395%
Contains more Vitamin B5 +367%
Contains more Folate +700%
Contains more Vitamin B6 +15%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Okara
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 5% 5% 2% 6% 27% 20% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +910%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +395%
Contains more Vitamin B5 +367%
Contains more Folate +700%
Contains more Vitamin B6 +15%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
3
:
2
Okara
Okara
Contains more Protein +119.6%
Contains more Carbs +69.7%
Contains more Fats +226.4%
Contains more Water +16.6%
Equal in Other - 0.88
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Okara
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 Protein +119.6%
Contains more Carbs +69.7%
Contains more Fats +226.4%
Contains more Water +16.6%
Equal in Other - 0.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
2
Okara
Okara
Contains less Saturated Fat -28.5%
Contains more Monounsaturated Fat +570.5%
Contains more Polyunsaturated fat +235.6%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Contains less Saturated Fat -28.5%
Contains more Monounsaturated Fat +570.5%
Contains more Polyunsaturated 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
Net carbs 14.26g 12.23g Cowpea (Black-eyed pea)
Protein 7.73g 3.52g Cowpea (Black-eyed pea)
Fats 0.53g 1.73g Okara
Carbs 20.76g 12.23g Cowpea (Black-eyed pea)
Calories 116kcal 76kcal Cowpea (Black-eyed pea)
Sugar 3.3g Okara
Fiber 6.5g Cowpea (Black-eyed pea)
Calcium 24mg 80mg Okara
Iron 2.51mg 1.3mg Cowpea (Black-eyed pea)
Magnesium 53mg 26mg Cowpea (Black-eyed pea)
Phosphorus 156mg 60mg Cowpea (Black-eyed pea)
Potassium 278mg 213mg Cowpea (Black-eyed pea)
Sodium 4mg 9mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.56mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.2mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.404mg Cowpea (Black-eyed pea)
Selenium 2.5µg 10.6µg Okara
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)
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
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
Folate 208µg 26µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
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)
Saturated Fat 0.138g 0.193g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.295g Okara
Polyunsaturated fat 0.225g 0.755g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Okara
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Bean raw
Bean raw
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Chickpea raw
Chickpea raw
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Pea raw
Pea raw
Okara
Okara vs Soy milk
Soy milk
Okara
Okara vs Tofu
Tofu
Okara
Okara vs Porridge
Porridge

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.