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

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Summary of differences between Cowpea (Black-eyed pea) and Flax

  • Cowpea (Black-eyed pea) has more Folate, while Flax has more Vitamin B1, Copper, Manganese, Fiber, Magnesium, Phosphorus, Selenium, Iron and Vitamin B6.
  • Flax covers your daily need of Vitamin B1 120% more than Cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains 2 times more Folate than Flax. While Cowpea (Black-eyed pea) contains 208µg of Folate, Flax contains only 87µg.

These are the specific foods used in this comparison Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Seeds, flaxseed.

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Cowpea (Black-eyed pea) vs Flax 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
Flax
Contains less Sodium -86.7%
Contains more Iron +128.3%
Contains more Calcium +962.5%
Contains more Potassium +192.4%
Contains more Magnesium +639.6%
Contains more Copper +355.2%
Contains more Zinc +236.4%
Contains more Phosphorus +311.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains less Sodium -86.7%
Contains more Iron +128.3%
Contains more Calcium +962.5%
Contains more Potassium +192.4%
Contains more Magnesium +639.6%
Contains more Copper +355.2%
Contains more Zinc +236.4%
Contains more Phosphorus +311.5%

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
:
8
Flax
Contains more Vitamin A +∞%
Contains more Folate +139.1%
Contains more Vitamin C +50%
Contains more Vitamin E +10.7%
Contains more Vitamin B1 +713.9%
Contains more Vitamin B2 +192.7%
Contains more Vitamin B3 +522.2%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +373%
Contains more Vitamin K +152.9%
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 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin A +∞%
Contains more Folate +139.1%
Contains more Vitamin C +50%
Contains more Vitamin E +10.7%
Contains more Vitamin B1 +713.9%
Contains more Vitamin B2 +192.7%
Contains more Vitamin B3 +522.2%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +373%
Contains more Vitamin K +152.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
24
Cowpea (Black-eyed pea)
63
Flax
Mineral Summary Score
44
Cowpea (Black-eyed pea)
181
Flax

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 the food
Protein
46%
Cowpea (Black-eyed pea)
110%
Flax
Carbohydrates
21%
Cowpea (Black-eyed pea)
29%
Flax
Fats
2%
Cowpea (Black-eyed pea)
195%
Flax

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cowpea (Black-eyed pea) Flax
Rich in minerals ok
Lower in Sugars ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Flax
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 richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Sugars?
Flax
Flax contains less Sugars (difference - 1.75g)
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 3.525g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 52)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cowpea (Black-eyed pea) Flax Opinion
Calories 116 534 Flax
Protein 7.73 18.29 Flax
Fats 0.53 42.16 Flax
Vitamin C 0.4 0.6 Flax
Carbs 20.76 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 2.51 5.73 Flax
Calcium 24 255 Flax
Potassium 278 813 Flax
Magnesium 53 392 Flax
Sugars 3.3 1.55 Flax
Fiber 6.5 27.3 Flax
Copper 0.268 1.22 Flax
Zinc 1.29 4.34 Flax
Starch
Phosphorus 156 642 Flax
Sodium 4 30 Cowpea (Black-eyed pea)
Vitamin A 15 0 Cowpea (Black-eyed pea)
Vitamin E 0.28 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.202 1.644 Flax
Vitamin B2 0.055 0.161 Flax
Vitamin B3 0.495 3.08 Flax
Vitamin B5 0.411 0.985 Flax
Vitamin B6 0.1 0.473 Flax
Vitamin B12 0 0
Vitamin K 1.7 4.3 Flax
Folate 208 87 Cowpea (Black-eyed pea)
Trans Fat 0 Flax
Saturated Fat 0.138 3.663 Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044 7.527 Flax
Polyunsaturated fat 0.225 28.73 Flax
Tryptophan 0.095 0.297 Flax
Threonine 0.294 0.766 Flax
Isoleucine 0.314 0.896 Flax
Leucine 0.592 1.235 Flax
Lysine 0.523 0.862 Flax
Methionine 0.11 0.37 Flax
Phenylalanine 0.451 0.957 Flax
Valine 0.368 1.072 Flax
Histidine 0.24 0.472 Flax
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.