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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, Manganese, Phosphorus, Vitamin B1, Magnesium, Zinc, and Potassium, yet Porridge is richer in Iron.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 49% higher.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +960%
Contains more Phosphorus +940%
Contains more Potassium +1637.5%
Contains less Sodium -33.3%
Contains more Zinc +892.3%
Contains more Copper +570%
Contains more Manganese +∞%
Contains more Calcium +262.5%
Contains more Iron +49%
Contains more Selenium +12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +960%
Contains more Phosphorus +940%
Contains more Potassium +1637.5%
Contains less Sodium -33.3%
Contains more Zinc +892.3%
Contains more Copper +570%
Contains more Manganese +∞%
Contains more Calcium +262.5%
Contains more Iron +49%
Contains more Selenium +12%

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 A +∞%
Contains more Vitamin E +1300%
Contains more Vitamin C +∞%
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 Folate +1633.3%
Contains more Vitamin K +1600%
Equal in Vitamin B3 - 0.52
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1300%
Contains more Vitamin C +∞%
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 Folate +1633.3%
Contains more Vitamin K +1600%
Equal in Vitamin B3 - 0.52

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +436.8%
Contains more Fats +152.4%
Contains more Carbs +97.3%
Contains more Other +327.3%
Contains more Water +25.1%
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +436.8%
Contains more Fats +152.4%
Contains more Carbs +97.3%
Contains more Other +327.3%
Contains more Water +25.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +97.4%
Contains less Saturated Fat -76.1%
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +97.4%
Contains less Saturated Fat -76.1%

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) 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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Porridge Opinion
Net carbs 14.26g 10.02g Cowpea (Black-eyed pea)
Protein 7.73g 1.44g Cowpea (Black-eyed pea)
Fats 0.53g 0.21g Cowpea (Black-eyed pea)
Carbs 20.76g 10.52g Cowpea (Black-eyed pea)
Calories 116kcal 50kcal Cowpea (Black-eyed pea)
Sugar 3.3g 0.03g Porridge
Fiber 6.5g 0.5g Cowpea (Black-eyed pea)
Calcium 24mg 87mg Porridge
Iron 2.51mg 3.74mg Porridge
Magnesium 53mg 5mg Cowpea (Black-eyed pea)
Phosphorus 156mg 15mg Cowpea (Black-eyed pea)
Potassium 278mg 16mg Cowpea (Black-eyed pea)
Sodium 4mg 6mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.13mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.04mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0mg Cowpea (Black-eyed pea)
Selenium 2.5µg 2.8µg Porridge
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.02mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.025mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 0.52mg Porridge
Vitamin B5 0.411mg 0.071mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.013mg Cowpea (Black-eyed pea)
Folate 208µg 12µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 0.1µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.02mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.045mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.063mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.11mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.037mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.027mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.078mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.07mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.033mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.033g Porridge
Monounsaturated Fat 0.044g 0.028g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g 0.114g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories 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)
4%
Porridge
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
21%
Porridge

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.

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.