Cowpea (Black-eyed pea) vs Pumpkin seed - In-Depth Nutrition Comparison
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What are the main differences between Cowpea (Black-eyed pea) and Pumpkin seed?
- Cowpea (Black-eyed pea) is richer in Folate, Vitamin B1, and Phosphorus, yet Pumpkin seed is richer in Zinc, Magnesium, Fiber, Copper, Potassium, and Iron.
- Pumpkin seed's daily need coverage for Zinc is 82% higher.
- Cowpea (Black-eyed pea) has 23 times more Folate than Pumpkin seed. Cowpea (Black-eyed pea) has 208µg of Folate, while Pumpkin seed has 9µg.
- Cowpea (Black-eyed pea) contains less Saturated Fat.
We used Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.
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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
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Phosphorus
+69.6%
Contains
less
Sodium
-77.8%
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Calcium
+129.2%
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Iron
+31.9%
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Magnesium
+394.3%
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Potassium
+230.6%
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Zinc
+698.4%
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Copper
+157.5%
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Phosphorus
+69.6%
Contains
less
Sodium
-77.8%
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Calcium
+129.2%
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Iron
+31.9%
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Magnesium
+394.3%
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Potassium
+230.6%
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Zinc
+698.4%
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Copper
+157.5%
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
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Vitamin C
+33.3%
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Vitamin B1
+494.1%
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Vitamin B3
+73.1%
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Vitamin B5
+633.9%
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Vitamin B6
+170.3%
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Folate
+2211.1%
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Vitamin A
+313.3%
Equal in Vitamin B2 - 0.052
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Vitamin C
+33.3%
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Vitamin B1
+494.1%
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Vitamin B3
+73.1%
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Vitamin B5
+633.9%
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Vitamin B6
+170.3%
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Folate
+2211.1%
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Vitamin A
+313.3%
Equal in Vitamin B2 - 0.052
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.
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Rich in minerals |
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in price |
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Rich in vitamins |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 14.26g | 35.35g |
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Protein | 7.73g | 18.55g |
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Fats | 0.53g | 19.4g |
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Carbs | 20.76g | 53.75g |
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Calories | 116kcal | 446kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | 3.3g | g |
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Fiber | 6.5g | 18.4g |
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Calcium | 24mg | 55mg |
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Iron | 2.51mg | 3.31mg |
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Magnesium | 53mg | 262mg |
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Phosphorus | 156mg | 92mg |
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Potassium | 278mg | 919mg |
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Sodium | 4mg | 18mg |
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Zinc | 1.29mg | 10.3mg |
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Copper | 0.268mg | 0.69mg |
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Vitamin A | 15IU | 62IU |
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Vitamin E | 0.28mg | mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0.4mg | 0.3mg |
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Vitamin B1 | 0.202mg | 0.034mg |
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Vitamin B2 | 0.055mg | 0.052mg |
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Vitamin B3 | 0.495mg | 0.286mg |
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Vitamin B5 | 0.411mg | 0.056mg |
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Vitamin B6 | 0.1mg | 0.037mg |
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Folate | 208µg | 9µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 1.7µg | µg |
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Tryptophan | 0.095mg | 0.326mg |
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Threonine | 0.294mg | 0.683mg |
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Isoleucine | 0.314mg | 0.956mg |
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Leucine | 0.592mg | 1.572mg |
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Lysine | 0.523mg | 1.386mg |
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Methionine | 0.11mg | 0.417mg |
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Phenylalanine | 0.451mg | 0.924mg |
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Valine | 0.368mg | 1.491mg |
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Histidine | 0.24mg | 0.515mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | 0g | g |
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Saturated Fat | 0.138g | 3.67g |
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Monounsaturated Fat | 0.044g | 6.032g |
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Polyunsaturated fat | 0.225g | 8.844g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

4

Mineral Summary Score
44

120

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%

111%

Carbohydrates
21%

54%

Fats
2%

90%

Comparison summary
Which food is richer in minerals?

Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?

Pumpkin seed is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?

Cowpea (Black-eyed pea) contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?

Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 3.532g)
Which food is lower in glycemic index?

Cowpea (Black-eyed pea) is lower in glycemic index (difference - 52)
Which food is cheaper?

Cowpea (Black-eyed pea) is cheaper (difference - $0.2)
Which food is richer in vitamins?

Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)