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

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The main differences between cowpea (Black-eyed pea) and safflower

  • Cowpea (Black-eyed pea) contains less copper, vitamin B6, vitamin B1, vitamin B5, magnesium, phosphorus, manganese, zinc, iron, and vitamin B2 than safflower.
  • Daily need coverage for copper for safflower is 164% higher.

Food types used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Seeds, safflower seed kernels, dried.

Infographic

Cowpea (Black-eyed pea) vs Safflower 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.
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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +566%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +147.1%
Contains more IronIron +95.2%
Contains more CopperCopper +551.9%
Contains more ZincZinc +291.5%
Contains more PhosphorusPhosphorus +312.8%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +324%

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 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +30%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +475.7%
Contains more Vitamin B2Vitamin B2 +654.5%
Contains more Vitamin B3Vitamin B3 +361.4%
Contains more Vitamin B5Vitamin B5 +880.5%
Contains more Vitamin B6Vitamin B6 +1070%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +1146.3%
Contains more ProteinProtein +109.3%
Contains more FatsFats +7154.7%
Contains more CarbsCarbs +65.2%
Contains more OtherOther +480.9%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +10918.2%
Contains more Poly. FatPolyunsaturated fat +12443.6%

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) Safflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Safflower DV% diff.
Polyunsaturated fat 0.225g 28.223g 187%
Copper 0.268mg 1.747mg 164%
Vitamin B6 0.1mg 1.17mg 82%
Vitamin B1 0.202mg 1.163mg 80%
Vitamin B5 0.411mg 4.03mg 72%
Magnesium 53mg 353mg 71%
Phosphorus 156mg 644mg 70%
Manganese 0.475mg 2.014mg 67%
Fats 0.53g 38.45g 58%
Zinc 1.29mg 5.05mg 34%
Iron 2.51mg 4.9mg 30%
Vitamin B2 0.055mg 0.415mg 28%
Fiber 6.5g 26%
Calories 116kcal 517kcal 20%
Protein 7.73g 16.18g 17%
Saturated fat 0.138g 3.682g 16%
Potassium 278mg 687mg 12%
Folate 208µg 160µg 12%
Monounsaturated fat 0.044g 4.848g 12%
Vitamin B3 0.495mg 2.284mg 11%
Choline 32.2mg 6%
Selenium 2.5µg 5%
Calcium 24mg 78mg 5%
Carbs 20.76g 34.29g 5%
Vitamin E 0.28mg 2%
Vitamin K 1.7µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 34.29g N/A
Sugar 3.3g N/A
Sodium 4mg 3mg 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.095mg 0.183mg 0%
Threonine 0.294mg 0.586mg 0%
Isoleucine 0.314mg 0.717mg 0%
Leucine 0.592mg 1.154mg 0%
Lysine 0.523mg 0.534mg 0%
Methionine 0.11mg 0.284mg 0%
Phenylalanine 0.451mg 0.806mg 0%
Valine 0.368mg 1.025mg 0%
Histidine 0.24mg 0.452mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Cowpea (Black-eyed pea)
82%
Safflower
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 52)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 3.544g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.