Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Cowpea (Black-eyed pea) vs Pumpkin seed - In-Depth Nutrition Comparison

Compare

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
Copy 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" chart 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 Iron +31.9%
Contains more Calcium +129.2%
Contains more Potassium +230.6%
Contains more Magnesium +394.3%
Contains more Copper +157.5%
Contains more Zinc +698.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Phosphorus +69.6%
Contains less Sodium -77.8%
Contains more Iron +31.9%
Contains more Calcium +129.2%
Contains more Potassium +230.6%
Contains more Magnesium +394.3%
Contains more Copper +157.5%
Contains more 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
:
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
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 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
Cowpea (Black-eyed pea)
4
Pumpkin seed
Mineral Summary Score
44
Cowpea (Black-eyed pea)
120
Pumpkin seed

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%
Cowpea (Black-eyed pea)
111%
Pumpkin seed
Carbohydrates
21%
Cowpea (Black-eyed pea)
54%
Pumpkin seed
Fats
2%
Cowpea (Black-eyed pea)
90%
Pumpkin seed

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.
Cowpea (Black-eyed pea) Pumpkin seed
Rich in minerals ok
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (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)

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 Cowpea (Black-eyed pea) Pumpkin seed Opinion
Calories 116 446 Pumpkin seed
Protein 7.73 18.55 Pumpkin seed
Fats 0.53 19.4 Pumpkin seed
Vitamin C 0.4 0.3 Cowpea (Black-eyed pea)
Carbs 20.76 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.51 3.31 Pumpkin seed
Calcium 24 55 Pumpkin seed
Potassium 278 919 Pumpkin seed
Magnesium 53 262 Pumpkin seed
Sugars 3.3 Pumpkin seed
Fiber 6.5 18.4 Pumpkin seed
Copper 0.268 0.69 Pumpkin seed
Zinc 1.29 10.3 Pumpkin seed
Starch
Phosphorus 156 92 Cowpea (Black-eyed pea)
Sodium 4 18 Cowpea (Black-eyed pea)
Vitamin A 15 62 Pumpkin seed
Vitamin E 0.28 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.202 0.034 Cowpea (Black-eyed pea)
Vitamin B2 0.055 0.052 Cowpea (Black-eyed pea)
Vitamin B3 0.495 0.286 Cowpea (Black-eyed pea)
Vitamin B5 0.411 0.056 Cowpea (Black-eyed pea)
Vitamin B6 0.1 0.037 Cowpea (Black-eyed pea)
Vitamin B12 0 0
Vitamin K 1.7 Cowpea (Black-eyed pea)
Folate 208 9 Cowpea (Black-eyed pea)
Trans Fat 0 Pumpkin seed
Saturated Fat 0.138 3.67 Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044 6.032 Pumpkin seed
Polyunsaturated fat 0.225 8.844 Pumpkin seed
Tryptophan 0.095 0.326 Pumpkin seed
Threonine 0.294 0.683 Pumpkin seed
Isoleucine 0.314 0.956 Pumpkin seed
Leucine 0.592 1.572 Pumpkin seed
Lysine 0.523 1.386 Pumpkin seed
Methionine 0.11 0.417 Pumpkin seed
Phenylalanine 0.451 0.924 Pumpkin seed
Valine 0.368 1.491 Pumpkin seed
Histidine 0.24 0.515 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. 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.