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  6. Cowpea (Black-eyed pea) vs. Semolina

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

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How are cowpea (Black-eyed pea) and semolina different?

  • Cowpea (Black-eyed pea) is higher in folate, iron, fiber, and magnesium; however, semolina is richer in selenium, vitamin B3, vitamin B6, manganese, and vitamin B5.
  • Daily need coverage for folate for cowpea (Black-eyed pea) is 50% higher.
  • Cowpea (Black-eyed pea) contains 4 times more fiber than semolina. While cowpea (Black-eyed pea) contains 6.5g of fiber, semolina contains only 1.8g.

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Cowpea (Black-eyed pea) vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +96.3%
Contains more PotassiumPotassium +59.8%
Contains more IronIron +239.2%
Contains more ZincZinc +26.5%
Contains more CalciumCalcium +195.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +117.9%
Contains more SeleniumSelenium +696%
~equal in Copper ~0.284mg
~equal in Phosphorus ~153mg

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% 0.33% 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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +833.3%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +2500%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +10.9%
Contains more Vitamin B3Vitamin B3 +919.8%
Contains more Vitamin B5Vitamin B5 +63.5%
Contains more Vitamin B6Vitamin B6 +352%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Semolina DV% diff.
Folate 208µg 8µg 50%
Selenium 2.5µg 19.9µg 32%
Vitamin B3 0.495mg 5.048mg 28%
Starch 68.29g 28%
Vitamin B6 0.1mg 0.452mg 27%
Manganese 0.475mg 1.035mg 24%
Iron 2.51mg 0.74mg 22%
Carbs 20.76g 80.89g 20%
Fiber 6.5g 1.8g 19%
Calories 116kcal 374kcal 13%
Choline 32.2mg 6%
Magnesium 53mg 27mg 6%
Calcium 24mg 71mg 5%
Vitamin B5 0.411mg 0.672mg 5%
Potassium 278mg 174mg 3%
Vitamin E 0.28mg 0.03mg 2%
Vitamin B1 0.202mg 0.224mg 2%
Copper 0.268mg 0.284mg 2%
Zinc 1.29mg 1.02mg 2%
Saturated fat 0.138g 0.294g 1%
Monounsaturated fat 0.044g 0.258g 1%
Polyunsaturated fat 0.225g 0.322g 1%
Vitamin K 1.7µg 0.1µg 1%
Fats 0.53g 1.03g 1%
Protein 7.73g 7.51g 0%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 79.09g N/A
Sugar 3.3g 0.33g N/A
Phosphorus 156mg 153mg 0%
Sodium 4mg 2mg 0%
Vitamin A 1µg 0%
Vitamin B2 0.055mg 0.05mg 0%
Tryptophan 0.095mg 0.103mg 0%
Threonine 0.294mg 0.271mg 0%
Isoleucine 0.314mg 0.339mg 0%
Leucine 0.592mg 0.656mg 0%
Lysine 0.523mg 0.215mg 0%
Methionine 0.11mg 0.183mg 0%
Phenylalanine 0.451mg 0.398mg 0%
Valine 0.368mg 0.47mg 0%
Histidine 0.24mg 0.185mg 0%
Fructose 0.02g 0%

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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more WaterWater +610.3%
Contains more OtherOther +32.4%
Contains more FatsFats +94.3%
Contains more CarbsCarbs +289.6%
~equal in Protein ~7.51g

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -53.1%
Contains more Mono. FatMonounsaturated fat +486.4%
Contains more Poly. FatPolyunsaturated fat +43.1%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.