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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 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 Calcium +262.5%
Contains more Iron +49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
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 Calcium +262.5%
Contains more Iron +49%

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 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

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

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)
Starch g g
Fructose g g
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)
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.02mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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)
Cholesterol 0mg 0mg
Trans Fat 0g g Porridge
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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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

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.