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Cowpea (Black-eyed pea) vs Porridge - In-Depth Nutrition Comparison

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What are the main differences between Cowpea (Black-eyed pea) and Porridge?

  • Cowpea (Black-eyed pea) is richer in Folate, Copper, Fiber, Phosphorus, Vitamin B1, Magnesium, Zinc, and Potassium, yet Porridge is richer in Manganese, and Iron.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 49% higher.
  • Cowpea (Black-eyed pea) has 17 times more Potassium than Porridge. Cowpea (Black-eyed pea) has 278mg of Potassium, while Porridge has 16mg.

We used Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

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Cowpea (Black-eyed pea) vs Porridge 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +1637.5%
Contains more Magnesium +960%
Contains more Copper +570%
Contains more Zinc +892.3%
Contains more Phosphorus +940%
Contains less Sodium -33.3%
Contains more Iron +49%
Contains more Calcium +262.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Potassium +1637.5%
Contains more Magnesium +960%
Contains more Copper +570%
Contains more Zinc +892.3%
Contains more Phosphorus +940%
Contains less Sodium -33.3%
Contains more Iron +49%
Contains more Calcium +262.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1300%
Contains more Vitamin B1 +267.3%
Contains more Vitamin B2 +120%
Contains more Vitamin B5 +478.9%
Contains more Vitamin B6 +669.2%
Contains more Vitamin K +1600%
Contains more Folate +1633.3%
Equal in Vitamin B3 - 0.52
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1300%
Contains more Vitamin B1 +267.3%
Contains more Vitamin B2 +120%
Contains more Vitamin B5 +478.9%
Contains more Vitamin B6 +669.2%
Contains more Vitamin K +1600%
Contains more Folate +1633.3%
Equal in Vitamin B3 - 0.52

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
24
Cowpea (Black-eyed pea)
4
Porridge
Mineral Summary Score
44
Cowpea (Black-eyed pea)
24
Porridge

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
46%
Cowpea (Black-eyed pea)
9%
Porridge
Carbohydrates
21%
Cowpea (Black-eyed pea)
11%
Porridge
Fats
2%
Cowpea (Black-eyed pea)
1%
Porridge

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cowpea (Black-eyed pea) Porridge
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 3.27g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 14)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Porridge Opinion
Calories 116 50 Cowpea (Black-eyed pea)
Protein 7.73 1.44 Cowpea (Black-eyed pea)
Fats 0.53 0.21 Cowpea (Black-eyed pea)
Vitamin C 0.4 0 Cowpea (Black-eyed pea)
Carbs 20.76 10.52 Cowpea (Black-eyed pea)
Cholesterol 0 0
Vitamin D 0 0
Iron 2.51 3.74 Porridge
Calcium 24 87 Porridge
Potassium 278 16 Cowpea (Black-eyed pea)
Magnesium 53 5 Cowpea (Black-eyed pea)
Sugar 3.3 0.03 Porridge
Fiber 6.5 0.5 Cowpea (Black-eyed pea)
Copper 0.268 0.04 Cowpea (Black-eyed pea)
Zinc 1.29 0.13 Cowpea (Black-eyed pea)
Starch
Phosphorus 156 15 Cowpea (Black-eyed pea)
Sodium 4 6 Cowpea (Black-eyed pea)
Vitamin A 15 0 Cowpea (Black-eyed pea)
Vitamin E 0.28 0.02 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.202 0.055 Cowpea (Black-eyed pea)
Vitamin B2 0.055 0.025 Cowpea (Black-eyed pea)
Vitamin B3 0.495 0.52 Porridge
Vitamin B5 0.411 0.071 Cowpea (Black-eyed pea)
Vitamin B6 0.1 0.013 Cowpea (Black-eyed pea)
Vitamin B12 0 0
Vitamin K 1.7 0.1 Cowpea (Black-eyed pea)
Folate 208 12 Cowpea (Black-eyed pea)
Trans Fat 0 Porridge
Saturated Fat 0.138 0.033 Porridge
Monounsaturated Fat 0.044 0.028 Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225 0.114 Cowpea (Black-eyed pea)
Tryptophan 0.095 0.02 Cowpea (Black-eyed pea)
Threonine 0.294 0.045 Cowpea (Black-eyed pea)
Isoleucine 0.314 0.063 Cowpea (Black-eyed pea)
Leucine 0.592 0.11 Cowpea (Black-eyed pea)
Lysine 0.523 0.037 Cowpea (Black-eyed pea)
Methionine 0.11 0.027 Cowpea (Black-eyed pea)
Phenylalanine 0.451 0.078 Cowpea (Black-eyed pea)
Valine 0.368 0.07 Cowpea (Black-eyed pea)
Histidine 0.24 0.033 Cowpea (Black-eyed pea)
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.