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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.

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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
:
7
Seed
Contains less Sodium -75%
Contains more Iron +207.6%
Contains more Calcium +2529.2%
Contains more Potassium +46.4%
Contains more Magnesium +532.1%
Contains more Copper +244.8%
Contains more Zinc +255%
Contains more Phosphorus +451.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains less Sodium -75%
Contains more Iron +207.6%
Contains more Calcium +2529.2%
Contains more Potassium +46.4%
Contains more Magnesium +532.1%
Contains more Copper +244.8%
Contains more Zinc +255%
Contains more Phosphorus +451.3%

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 C +300%
Contains more Vitamin A +260%
Contains more Vitamin E +78.6%
Contains more Vitamin B1 +206.9%
Contains more Vitamin B2 +209.1%
Contains more Vitamin B3 +1683.8%
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 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Folate +324.5%
Contains more Vitamin C +300%
Contains more Vitamin A +260%
Contains more Vitamin E +78.6%
Contains more Vitamin B1 +206.9%
Contains more Vitamin B2 +209.1%
Contains more Vitamin B3 +1683.8%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Seed Opinion
Calories 116 486 Seed
Protein 7.73 16.54 Seed
Fats 0.53 30.74 Seed
Vitamin C 0.4 1.6 Seed
Carbs 20.76 42.12 Seed
Cholesterol 0 0
Vitamin D 0 Cowpea (Black-eyed pea)
Iron 2.51 7.72 Seed
Calcium 24 631 Seed
Potassium 278 407 Seed
Magnesium 53 335 Seed
Sugar 3.3 Seed
Fiber 6.5 34.4 Seed
Copper 0.268 0.924 Seed
Zinc 1.29 4.58 Seed
Starch
Phosphorus 156 860 Seed
Sodium 4 16 Cowpea (Black-eyed pea)
Vitamin A 15 54 Seed
Vitamin E 0.28 0.5 Seed
Vitamin D 0 Cowpea (Black-eyed pea)
Vitamin B1 0.202 0.62 Seed
Vitamin B2 0.055 0.17 Seed
Vitamin B3 0.495 8.83 Seed
Vitamin B5 0.411 Cowpea (Black-eyed pea)
Vitamin B6 0.1 Cowpea (Black-eyed pea)
Vitamin B12 0 0
Vitamin K 1.7 Cowpea (Black-eyed pea)
Folate 208 49 Cowpea (Black-eyed pea)
Trans Fat 0 0.14 Cowpea (Black-eyed pea)
Saturated Fat 0.138 3.33 Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044 2.309 Seed
Polyunsaturated fat 0.225 23.665 Seed
Tryptophan 0.095 0.436 Seed
Threonine 0.294 0.709 Seed
Isoleucine 0.314 0.801 Seed
Leucine 0.592 1.371 Seed
Lysine 0.523 0.97 Seed
Methionine 0.11 0.588 Seed
Phenylalanine 0.451 1.016 Seed
Valine 0.368 0.95 Seed
Histidine 0.24 0.531 Seed
Fructose

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.