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

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What are the main differences between Cowpea (Black-eyed pea) and Sesame?

  • Cowpea (Black-eyed pea) has less Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Selenium, Vitamin B6, and Vitamin B1 than Sesame.
  • Sesame's daily need coverage for Copper is 424% higher.

We used Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Seeds, sesame seeds, whole, dried types in this comparison.

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Cowpea (Black-eyed pea) vs Sesame 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 -63.6%
Contains more Iron +479.7%
Contains more Calcium +3962.5%
Contains more Potassium +68.3%
Contains more Magnesium +562.3%
Contains more Copper +1423.1%
Contains more Zinc +500.8%
Contains more Phosphorus +303.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains less Sodium -63.6%
Contains more Iron +479.7%
Contains more Calcium +3962.5%
Contains more Potassium +68.3%
Contains more Magnesium +562.3%
Contains more Copper +1423.1%
Contains more Zinc +500.8%
Contains more Phosphorus +303.2%

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
:
4
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin A +66.7%
Contains more Vitamin E +12%
Contains more Vitamin B5 +722%
Contains more Vitamin K +∞%
Contains more Folate +114.4%
Contains more Vitamin B1 +291.6%
Contains more Vitamin B2 +349.1%
Contains more Vitamin B3 +812.1%
Contains more Vitamin B6 +690%
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 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Contains more Vitamin C +∞%
Contains more Vitamin A +66.7%
Contains more Vitamin E +12%
Contains more Vitamin B5 +722%
Contains more Vitamin K +∞%
Contains more Folate +114.4%
Contains more Vitamin B1 +291.6%
Contains more Vitamin B2 +349.1%
Contains more Vitamin B3 +812.1%
Contains more Vitamin B6 +690%

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)
50
Sesame
Mineral Summary Score
44
Cowpea (Black-eyed pea)
372
Sesame

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)
106%
Sesame
Carbohydrates
21%
Cowpea (Black-eyed pea)
23%
Sesame
Fats
2%
Cowpea (Black-eyed pea)
229%
Sesame

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) Sesame
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price 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) Sesame
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?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 6.819g)
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 - $2)
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) Sesame Opinion
Calories 116 573 Sesame
Protein 7.73 17.73 Sesame
Fats 0.53 49.67 Sesame
Vitamin C 0.4 0 Cowpea (Black-eyed pea)
Carbs 20.76 23.45 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 2.51 14.55 Sesame
Calcium 24 975 Sesame
Potassium 278 468 Sesame
Magnesium 53 351 Sesame
Sugar 3.3 0.3 Sesame
Fiber 6.5 11.8 Sesame
Copper 0.268 4.082 Sesame
Zinc 1.29 7.75 Sesame
Starch
Phosphorus 156 629 Sesame
Sodium 4 11 Cowpea (Black-eyed pea)
Vitamin A 15 9 Cowpea (Black-eyed pea)
Vitamin E 0.28 0.25 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.202 0.791 Sesame
Vitamin B2 0.055 0.247 Sesame
Vitamin B3 0.495 4.515 Sesame
Vitamin B5 0.411 0.05 Cowpea (Black-eyed pea)
Vitamin B6 0.1 0.79 Sesame
Vitamin B12 0 0
Vitamin K 1.7 0 Cowpea (Black-eyed pea)
Folate 208 97 Cowpea (Black-eyed pea)
Trans Fat 0 Sesame
Saturated Fat 0.138 6.957 Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044 18.759 Sesame
Polyunsaturated fat 0.225 21.773 Sesame
Tryptophan 0.095 0.388 Sesame
Threonine 0.294 0.736 Sesame
Isoleucine 0.314 0.763 Sesame
Leucine 0.592 1.358 Sesame
Lysine 0.523 0.569 Sesame
Methionine 0.11 0.586 Sesame
Phenylalanine 0.451 0.94 Sesame
Valine 0.368 0.99 Sesame
Histidine 0.24 0.522 Sesame
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.