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
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Contains
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Phosphorus
+69.6%
Contains
less
Sodium
-77.8%
Contains
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Iron
+31.9%
Contains
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Calcium
+129.2%
Contains
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Potassium
+230.6%
Contains
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Magnesium
+394.3%
Contains
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Copper
+157.5%
Contains
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Zinc
+698.4%
Contains
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Phosphorus
+69.6%
Contains
less
Sodium
-77.8%
Contains
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Iron
+31.9%
Contains
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Calcium
+129.2%
Contains
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Potassium
+230.6%
Contains
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Magnesium
+394.3%
Contains
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Copper
+157.5%
Contains
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Zinc
+698.4%
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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Contains
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Vitamin C
+33.3%
Contains
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Vitamin B1
+494.1%
Contains
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Vitamin B3
+73.1%
Contains
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Vitamin B5
+633.9%
Contains
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Vitamin B6
+170.3%
Contains
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Folate
+2211.1%
Contains
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Vitamin A
+313.3%
Equal in Vitamin B2 - 0.052
Contains
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Vitamin C
+33.3%
Contains
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Vitamin B1
+494.1%
Contains
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Vitamin B3
+73.1%
Contains
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Vitamin B5
+633.9%
Contains
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Vitamin B6
+170.3%
Contains
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Folate
+2211.1%
Contains
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Vitamin A
+313.3%
Equal in Vitamin B2 - 0.052
Vitamin and Mineral Summary Scores
Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
46%
111%
Carbohydrates
21%
54%
Fats
2%
90%
Comparison summary table
Pay attention at 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 Sugars |
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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 | ||
Which food is preferable in case of diets?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet |
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Comparison summary
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food contains less Sugars?
Pumpkin seed contains less Sugars (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)
All nutrients comparison - raw data values
In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
| Nutrient | |
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Opinion |
| Calories | 116 | 446 |
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| Protein | 7.73 | 18.55 |
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| Fats | 0.53 | 19.4 |
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| Vitamin C | 0.4 | 0.3 |
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| Carbs | 20.76 | 53.75 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 2.51 | 3.31 |
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| Calcium | 24 | 55 |
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| Potassium | 278 | 919 |
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| Magnesium | 53 | 262 |
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| Sugars | 3.3 |
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| Fiber | 6.5 | 18.4 |
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| Copper | 0.268 | 0.69 |
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| Zinc | 1.29 | 10.3 |
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| Starch | |||
| Phosphorus | 156 | 92 |
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| Sodium | 4 | 18 |
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| Vitamin A | 15 | 62 |
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| Vitamin E | 0.28 |
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| Vitamin D | 0 | 0 | |
| Vitamin B1 | 0.202 | 0.034 |
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| Vitamin B2 | 0.055 | 0.052 |
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| Vitamin B3 | 0.495 | 0.286 |
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| Vitamin B5 | 0.411 | 0.056 |
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| Vitamin B6 | 0.1 | 0.037 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 1.7 |
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| Folate | 208 | 9 |
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| Trans Fat | 0 |
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| Saturated Fat | 0.138 | 3.67 |
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| Monounsaturated Fat | 0.044 | 6.032 |
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| Polyunsaturated fat | 0.225 | 8.844 |
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| Tryptophan | 0.095 | 0.326 |
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| Threonine | 0.294 | 0.683 |
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| Isoleucine | 0.314 | 0.956 |
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| Leucine | 0.592 | 1.572 |
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| Lysine | 0.523 | 1.386 |
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| Methionine | 0.11 | 0.417 |
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| Phenylalanine | 0.451 | 0.924 |
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| Valine | 0.368 | 1.491 |
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| Histidine | 0.24 | 0.515 |
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| Fructose |