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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.

Infographic

Cowpea (Black-eyed pea) vs Pumpkin seed 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 Phosphorus +69.6%
Contains less Sodium -77.8%
Contains more Calcium +129.2%
Contains more Iron +31.9%
Contains more Magnesium +394.3%
Contains more Potassium +230.6%
Contains more Zinc +698.4%
Contains more Copper +157.5%
Equal in Manganese - 0.496
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 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +69.6%
Contains less Sodium -77.8%
Contains more Calcium +129.2%
Contains more Iron +31.9%
Contains more Magnesium +394.3%
Contains more Potassium +230.6%
Contains more Zinc +698.4%
Contains more Copper +157.5%
Equal in Manganese - 0.496

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 C +33.3%
Contains more Vitamin B1 +494.1%
Contains more Vitamin B3 +73.1%
Contains more Vitamin B5 +633.9%
Contains more Vitamin B6 +170.3%
Contains more Folate +2211.1%
Contains more Vitamin A +313.3%
Equal in Vitamin B2 - 0.052
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 18% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0% 0%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +494.1%
Contains more Vitamin B3 +73.1%
Contains more Vitamin B5 +633.9%
Contains more Vitamin B6 +170.3%
Contains more Folate +2211.1%
Contains more Vitamin A +313.3%
Equal in Vitamin B2 - 0.052

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1456.4%
Contains more Protein +140%
Contains more Fats +3560.4%
Contains more Carbs +158.9%
Contains more Other +304.3%
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 Water +1456.4%
Contains more Protein +140%
Contains more Fats +3560.4%
Contains more Carbs +158.9%
Contains more Other +304.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +13609.1%
Contains more Polyunsaturated fat +3830.7%
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +13609.1%
Contains more Polyunsaturated fat +3830.7%

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) Pumpkin seed
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Pumpkin seed Opinion
Net carbs 14.26g 35.35g Pumpkin seed
Protein 7.73g 18.55g Pumpkin seed
Fats 0.53g 19.4g Pumpkin seed
Carbs 20.76g 53.75g Pumpkin seed
Calories 116kcal 446kcal Pumpkin seed
Sugar 3.3g Pumpkin seed
Fiber 6.5g 18.4g Pumpkin seed
Calcium 24mg 55mg Pumpkin seed
Iron 2.51mg 3.31mg Pumpkin seed
Magnesium 53mg 262mg Pumpkin seed
Phosphorus 156mg 92mg Cowpea (Black-eyed pea)
Potassium 278mg 919mg Pumpkin seed
Sodium 4mg 18mg Cowpea (Black-eyed pea)
Zinc 1.29mg 10.3mg Pumpkin seed
Copper 0.268mg 0.69mg Pumpkin seed
Manganese 0.475mg 0.496mg Pumpkin seed
Selenium 2.5µg Cowpea (Black-eyed pea)
Vitamin A 15IU 62IU Pumpkin seed
Vitamin A RAE 1µg 3µg Pumpkin seed
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0.3mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.034mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.052mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 0.286mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg 0.056mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.037mg Cowpea (Black-eyed pea)
Folate 208µg 9µg Cowpea (Black-eyed pea)
Choline 32.2mg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.326mg Pumpkin seed
Threonine 0.294mg 0.683mg Pumpkin seed
Isoleucine 0.314mg 0.956mg Pumpkin seed
Leucine 0.592mg 1.572mg Pumpkin seed
Lysine 0.523mg 1.386mg Pumpkin seed
Methionine 0.11mg 0.417mg Pumpkin seed
Phenylalanine 0.451mg 0.924mg Pumpkin seed
Valine 0.368mg 1.491mg Pumpkin seed
Histidine 0.24mg 0.515mg Pumpkin seed
Saturated Fat 0.138g 3.67g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 6.032g Pumpkin seed
Polyunsaturated fat 0.225g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Pumpkin seed
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%
Pumpkin seed
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
103%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 3.532g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 52)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $0.2)
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)

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 seed - 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.