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  6. Cowpea (Black-eyed pea) vs. Chia seeds

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

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

  • Cowpea (Black-eyed pea) is higher in Folate, however, Chia seeds is richer in Fiber, Phosphorus, Manganese, Selenium, Copper, Magnesium, Iron, Calcium, and Vitamin B3.
  • Daily need coverage for Fiber from Chia seeds is 112% higher.
  • Cowpea (Black-eyed pea) contains 4 times more Folate than Chia seeds. While Cowpea (Black-eyed pea) contains 208µg of Folate, Chia seeds 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 Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +532.1%
Contains more CalciumCalcium +2529.2%
Contains more PotassiumPotassium +46.4%
Contains more IronIron +207.6%
Contains more CopperCopper +244.8%
Contains more ZincZinc +255%
Contains more PhosphorusPhosphorus +451.3%
Contains more ManganeseManganese +473.3%
Contains more SeleniumSelenium +2108%

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% 0.9% 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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +324.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +260%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin B1Vitamin B1 +206.9%
Contains more Vitamin B2Vitamin B2 +209.1%
Contains more Vitamin B3Vitamin B3 +1683.8%
~equal in Vitamin D ~µg
~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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1107.6%
Contains more ProteinProtein +114%
Contains more FatsFats +5700%
Contains more CarbsCarbs +102.9%
Contains more OtherOther +410.6%

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
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated Fat -95.9%
Contains more Mono. FatMonounsaturated Fat +5147.7%
Contains more Poly. FatPolyunsaturated fat +10417.8%

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) Chia seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Chia seeds Opinion
Calories 116kcal 486kcal Chia seeds
Protein 7.73g 16.54g Chia seeds
Fats 0.53g 30.74g Chia seeds
Vitamin C 0.4mg 1.6mg Chia seeds
Net carbs 14.26g 7.72g Cowpea (Black-eyed pea)
Carbs 20.76g 42.12g Chia seeds
Magnesium 53mg 335mg Chia seeds
Calcium 24mg 631mg Chia seeds
Potassium 278mg 407mg Chia seeds
Iron 2.51mg 7.72mg Chia seeds
Sugar 3.3g Chia seeds
Fiber 6.5g 34.4g Chia seeds
Copper 0.268mg 0.924mg Chia seeds
Zinc 1.29mg 4.58mg Chia seeds
Phosphorus 156mg 860mg Chia seeds
Sodium 4mg 16mg Cowpea (Black-eyed pea)
Vitamin A 15IU 54IU Chia seeds
Vitamin A 1µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.5mg Chia seeds
Manganese 0.475mg 2.723mg Chia seeds
Selenium 2.5µg 55.2µg Chia seeds
Vitamin B1 0.202mg 0.62mg Chia seeds
Vitamin B2 0.055mg 0.17mg Chia seeds
Vitamin B3 0.495mg 8.83mg Chia seeds
Vitamin B5 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Folate 208µg 49µg Cowpea (Black-eyed pea)
Trans Fat 0g 0.14g Cowpea (Black-eyed pea)
Choline 32.2mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 3.33g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 2.309g Chia seeds
Polyunsaturated fat 0.225g 23.665g Chia seeds
Tryptophan 0.095mg 0.436mg Chia seeds
Threonine 0.294mg 0.709mg Chia seeds
Isoleucine 0.314mg 0.801mg Chia seeds
Leucine 0.592mg 1.371mg Chia seeds
Lysine 0.523mg 0.97mg Chia seeds
Methionine 0.11mg 0.588mg Chia seeds
Phenylalanine 0.451mg 1.016mg Chia seeds
Valine 0.368mg 0.95mg Chia seeds
Histidine 0.24mg 0.531mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Chia seeds
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
24%
Cowpea (Black-eyed pea)
32%
Chia seeds
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
221%
Chia seeds

Comparison summary

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 is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 37)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. Chia seeds - 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.