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  6. Cowpea (Black-eyed pea) vs. Pumpkin seeds

Cowpea (Black-eyed pea) vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between cowpea (Black-eyed pea) and pumpkin seeds?

  • Cowpea (Black-eyed pea) is richer in folate, vitamin B1, and phosphorus, yet pumpkin seeds are richer in zinc, magnesium, fiber, copper, potassium, and iron.
  • Pumpkin seeds' daily need coverage for zinc is 82% higher.
  • Cowpea (Black-eyed pea) has 23 times more folate than pumpkin seeds. Cowpea (Black-eyed pea) has 208µg of folate, while pumpkin seeds have 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.

Infographic

Cowpea (Black-eyed pea) vs Pumpkin seeds infographic
Infographic link

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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more PhosphorusPhosphorus +69.6%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +394.3%
Contains more CalciumCalcium +129.2%
Contains more PotassiumPotassium +230.6%
Contains more IronIron +31.9%
Contains more CopperCopper +157.5%
Contains more ZincZinc +698.4%
~equal in Manganese ~0.496mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +494.1%
Contains more Vitamin B3Vitamin B3 +73.1%
Contains more Vitamin B5Vitamin B5 +633.9%
Contains more Vitamin B6Vitamin B6 +170.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2211.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Pumpkin seeds DV% diff.
Zinc 1.29mg 10.3mg 82%
Polyunsaturated fat 0.225g 8.844g 57%
Magnesium 53mg 262mg 50%
Folate 208µg 9µg 50%
Fiber 6.5g 18.4g 48%
Copper 0.268mg 0.69mg 47%
Fats 0.53g 19.4g 29%
Protein 7.73g 18.55g 22%
Potassium 278mg 919mg 19%
Calories 116kcal 446kcal 17%
Saturated fat 0.138g 3.67g 16%
Monounsaturated fat 0.044g 6.032g 15%
Vitamin B1 0.202mg 0.034mg 14%
Carbs 20.76g 53.75g 11%
Iron 2.51mg 3.31mg 10%
Phosphorus 156mg 92mg 9%
Vitamin B5 0.411mg 0.056mg 7%
Choline 32.2mg 6%
Selenium 2.5µg 5%
Vitamin B6 0.1mg 0.037mg 5%
Calcium 24mg 55mg 3%
Vitamin E 0.28mg 2%
Sodium 4mg 18mg 1%
Manganese 0.475mg 0.496mg 1%
Vitamin B3 0.495mg 0.286mg 1%
Vitamin K 1.7µg 1%
Vitamin C 0.4mg 0.3mg 0%
Net carbs 14.26g 35.35g N/A
Sugar 3.3g N/A
Vitamin A 1µg 3µg 0%
Vitamin B2 0.055mg 0.052mg 0%
Tryptophan 0.095mg 0.326mg 0%
Threonine 0.294mg 0.683mg 0%
Isoleucine 0.314mg 0.956mg 0%
Leucine 0.592mg 1.572mg 0%
Lysine 0.523mg 1.386mg 0%
Methionine 0.11mg 0.417mg 0%
Phenylalanine 0.451mg 0.924mg 0%
Valine 0.368mg 1.491mg 0%
Histidine 0.24mg 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1456.4%
Contains more ProteinProtein +140%
Contains more FatsFats +3560.4%
Contains more CarbsCarbs +158.9%
Contains more OtherOther +304.3%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +13609.1%
Contains more Poly. FatPolyunsaturated fat +3830.7%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.