Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Cowpea (Black-eyed pea)
  5. Compare
  6. Cowpea (Black-eyed pea) vs. Quinoa

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

Compare

Significant differences between cowpea (Black-eyed pea) and quinoa

  • Cowpea (Black-eyed pea) has more folate, fiber, iron, copper, and vitamin B1; however, quinoa is richer in manganese and polyunsaturated fat.
  • Cowpea (Black-eyed pea) covers your daily folate needs 42% more than quinoa.
  • Quinoa has 2 times less fiber than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 6.5g of fiber, while quinoa has 2.8g.

Specific food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Quinoa, cooked.

Infographic

Cowpea (Black-eyed pea) vs Quinoa 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%
Quinoa
Quinoa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +41.2%
Contains more PotassiumPotassium +61.6%
Contains more IronIron +68.5%
Contains more CopperCopper +39.6%
Contains more ZincZinc +18.3%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +20.8%
Contains more ManganeseManganese +32.8%
Contains more SeleniumSelenium +12%
~equal in Phosphorus ~152mg

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%
Quinoa
Quinoa
3
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +88.8%
Contains more Vitamin B3Vitamin B3 +20.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +395.2%
Contains more CholineCholine +40%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +23%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Quinoa DV% diff.
Folate 208µg 42µg 42%
Fiber 6.5g 2.8g 15%
Iron 2.51mg 1.49mg 13%
Vitamin B1 0.202mg 0.107mg 8%
Vitamin B5 0.411mg 8%
Copper 0.268mg 0.192mg 8%
Starch 17.63g 7%
Manganese 0.475mg 0.631mg 7%
Protein 7.73g 4.4g 7%
Polyunsaturated fat 0.225g 1.078g 6%
Vitamin B2 0.055mg 0.11mg 4%
Magnesium 53mg 64mg 3%
Potassium 278mg 172mg 3%
Choline 32.2mg 23mg 2%
Fats 0.53g 1.92g 2%
Zinc 1.29mg 1.09mg 2%
Vitamin B6 0.1mg 0.123mg 2%
Vitamin E 0.28mg 0.63mg 2%
Selenium 2.5µg 2.8µg 1%
Phosphorus 156mg 152mg 1%
Vitamin K 1.7µg 0µg 1%
Calcium 24mg 17mg 1%
Monounsaturated fat 0.044g 0.528g 1%
Vitamin B3 0.495mg 0.412mg 1%
Calories 116kcal 120kcal 0%
Vitamin C 0.4mg 0mg 0%
Carbs 20.76g 21.3g 0%
Net carbs 14.26g 18.5g N/A
Sugar 3.3g 0.87g N/A
Sodium 4mg 7mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.138g 0.231g 0%
Tryptophan 0.095mg 0.052mg 0%
Threonine 0.294mg 0.131mg 0%
Isoleucine 0.314mg 0.157mg 0%
Leucine 0.592mg 0.261mg 0%
Lysine 0.523mg 0.239mg 0%
Methionine 0.11mg 0.096mg 0%
Phenylalanine 0.451mg 0.185mg 0%
Valine 0.368mg 0.185mg 0%
Histidine 0.24mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

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
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +75.7%
Contains more OtherOther +22.1%
Contains more FatsFats +262.3%
~equal in Carbs ~21.3g
~equal in Water ~71.61g

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -40.3%
Contains more Mono. FatMonounsaturated fat +1100%
Contains more Poly. FatPolyunsaturated fat +379.1%

People also compare

Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Bean raw
Bean raw
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Chickpea raw
Chickpea raw
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Pea raw
Pea raw
Quinoa
Quinoa vs Rice
Rice
Quinoa
Quinoa vs Couscous
Couscous
Quinoa
Quinoa vs Brown rice
Brown rice

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.