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  6. Cowpea (Black-eyed pea) vs. Porridge

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.
  • Cowpea (Black-eyed pea) has a lower glycemic index than porridge.

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.

Infographic

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +960%
Contains more PotassiumPotassium +1637.5%
Contains more CopperCopper +570%
Contains more ZincZinc +892.3%
Contains more PhosphorusPhosphorus +940%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +262.5%
Contains more IronIron +49%
Contains more SeleniumSelenium +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.
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% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B1Vitamin B1 +267.3%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B5Vitamin B5 +478.9%
Contains more Vitamin B6Vitamin B6 +669.2%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +1633.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.52mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Porridge DV% diff.
Folate 208µg 12µg 49%
Copper 0.268mg 0.04mg 25%
Fiber 6.5g 0.5g 24%
Manganese 0.475mg 0mg 21%
Phosphorus 156mg 15mg 20%
Iron 2.51mg 3.74mg 15%
Protein 7.73g 1.44g 13%
Vitamin B1 0.202mg 0.055mg 12%
Magnesium 53mg 5mg 11%
Zinc 1.29mg 0.13mg 11%
Potassium 278mg 16mg 8%
Vitamin B6 0.1mg 0.013mg 7%
Vitamin B5 0.411mg 0.071mg 7%
Choline 32.2mg 6%
Calcium 24mg 87mg 6%
Calories 116kcal 50kcal 3%
Carbs 20.76g 10.52g 3%
Vitamin B2 0.055mg 0.025mg 2%
Vitamin E 0.28mg 0.02mg 2%
Polyunsaturated fat 0.225g 0.114g 1%
Selenium 2.5µg 2.8µg 1%
Vitamin K 1.7µg 0.1µg 1%
Fats 0.53g 0.21g 0%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 10.02g N/A
Sugar 3.3g 0.03g N/A
Sodium 4mg 6mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B3 0.495mg 0.52mg 0%
Saturated fat 0.138g 0.033g 0%
Monounsaturated fat 0.044g 0.028g 0%
Tryptophan 0.095mg 0.02mg 0%
Threonine 0.294mg 0.045mg 0%
Isoleucine 0.314mg 0.063mg 0%
Leucine 0.592mg 0.11mg 0%
Lysine 0.523mg 0.037mg 0%
Methionine 0.11mg 0.027mg 0%
Phenylalanine 0.451mg 0.078mg 0%
Valine 0.368mg 0.07mg 0%
Histidine 0.24mg 0.033mg 0%

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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +436.8%
Contains more FatsFats +152.4%
Contains more CarbsCarbs +97.3%
Contains more OtherOther +327.3%
Contains more WaterWater +25.1%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +57.1%
Contains more Poly. FatPolyunsaturated fat +97.4%
Contains less Sat. FatSaturated fat -76.1%

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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. 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.