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

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How are Cowpea (Black-eyed pea) and Seed different?

  • Cowpea (Black-eyed pea) is higher in Folate, however Seed is richer in Fiber, Phosphorus, Manganese, Selenium, Copper, Magnesium, Iron, Calcium, and Vitamin B3.
  • Daily need coverage for Fiber from Seed is 112% higher.
  • Cowpea (Black-eyed pea) contains 4 times more Folate than Seed. While Cowpea (Black-eyed pea) contains 208µg of Folate, Seed contains only 49µg.

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Cowpea (Black-eyed pea) vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -75%
Contains more Calcium +2529.2%
Contains more Iron +207.6%
Contains more Magnesium +532.1%
Contains more Phosphorus +451.3%
Contains more Potassium +46.4%
Contains more Zinc +255%
Contains more Copper +244.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains less Sodium -75%
Contains more Calcium +2529.2%
Contains more Iron +207.6%
Contains more Magnesium +532.1%
Contains more Phosphorus +451.3%
Contains more Potassium +46.4%
Contains more Zinc +255%
Contains more Copper +244.8%

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
:
6
Seed
Contains more Folate +324.5%
Contains more Vitamin A +260%
Contains more Vitamin E +78.6%
Contains more Vitamin C +300%
Contains more Vitamin B1 +206.9%
Contains more Vitamin B2 +209.1%
Contains more Vitamin B3 +1683.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Folate +324.5%
Contains more Vitamin A +260%
Contains more Vitamin E +78.6%
Contains more Vitamin C +300%
Contains more Vitamin B1 +206.9%
Contains more Vitamin B2 +209.1%
Contains more Vitamin B3 +1683.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cowpea (Black-eyed pea) Seed
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium 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) Seed Opinion
Net carbs 14.26g 7.72g Cowpea (Black-eyed pea)
Protein 7.73g 16.54g Seed
Fats 0.53g 30.74g Seed
Carbs 20.76g 42.12g Seed
Calories 116kcal 486kcal Seed
Starch g g
Fructose g g
Sugar 3.3g g Seed
Fiber 6.5g 34.4g Seed
Calcium 24mg 631mg Seed
Iron 2.51mg 7.72mg Seed
Magnesium 53mg 335mg Seed
Phosphorus 156mg 860mg Seed
Potassium 278mg 407mg Seed
Sodium 4mg 16mg Cowpea (Black-eyed pea)
Zinc 1.29mg 4.58mg Seed
Copper 0.268mg 0.924mg Seed
Vitamin A 15IU 54IU Seed
Vitamin E 0.28mg 0.5mg Seed
Vitamin D 0IU IU Cowpea (Black-eyed pea)
Vitamin D 0µg µg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 1.6mg Seed
Vitamin B1 0.202mg 0.62mg Seed
Vitamin B2 0.055mg 0.17mg Seed
Vitamin B3 0.495mg 8.83mg Seed
Vitamin B5 0.411mg mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg mg Cowpea (Black-eyed pea)
Folate 208µg 49µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.7µg µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.436mg Seed
Threonine 0.294mg 0.709mg Seed
Isoleucine 0.314mg 0.801mg Seed
Leucine 0.592mg 1.371mg Seed
Lysine 0.523mg 0.97mg Seed
Methionine 0.11mg 0.588mg Seed
Phenylalanine 0.451mg 1.016mg Seed
Valine 0.368mg 0.95mg Seed
Histidine 0.24mg 0.531mg Seed
Cholesterol 0mg 0mg
Trans Fat 0g 0.14g Cowpea (Black-eyed pea)
Saturated Fat 0.138g 3.33g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 2.309g Seed
Polyunsaturated fat 0.225g 23.665g Seed

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
24
Cowpea (Black-eyed pea)
35
Seed
Mineral Summary Score
44
Cowpea (Black-eyed pea)
195
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 food.
Protein
46%
Cowpea (Black-eyed pea)
99%
Seed
Carbohydrates
21%
Cowpea (Black-eyed pea)
42%
Seed
Fats
2%
Cowpea (Black-eyed pea)
142%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 37)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 3.192g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.