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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 from 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +239.2%
Contains more Magnesium +96.3%
Contains more Potassium +59.8%
Contains more Zinc +26.5%
Contains more Calcium +195.8%
Contains less Sodium -50%
Equal in Phosphorus - 153
Equal in Copper - 0.284
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Iron +239.2%
Contains more Magnesium +96.3%
Contains more Potassium +59.8%
Contains more Zinc +26.5%
Contains more Calcium +195.8%
Contains less Sodium -50%
Equal in Phosphorus - 153
Equal in Copper - 0.284

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +833.3%
Contains more Vitamin C +∞%
Contains more Folate +2500%
Contains more Vitamin K +1600%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B3 +919.8%
Contains more Vitamin B5 +63.5%
Contains more Vitamin B6 +352%
Equal in Vitamin B2 - 0.05
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +833.3%
Contains more Vitamin C +∞%
Contains more Folate +2500%
Contains more Vitamin K +1600%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B3 +919.8%
Contains more Vitamin B5 +63.5%
Contains more Vitamin B6 +352%
Equal in Vitamin B2 - 0.05

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) Semolina
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Semolina Opinion
Net carbs 14.26g 79.09g Semolina
Protein 7.73g 7.51g Cowpea (Black-eyed pea)
Fats 0.53g 1.03g Semolina
Carbs 20.76g 80.89g Semolina
Calories 116kcal 374kcal Semolina
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar 3.3g 0.33g Semolina
Fiber 6.5g 1.8g Cowpea (Black-eyed pea)
Calcium 24mg 71mg Semolina
Iron 2.51mg 0.74mg Cowpea (Black-eyed pea)
Magnesium 53mg 27mg Cowpea (Black-eyed pea)
Phosphorus 156mg 153mg Cowpea (Black-eyed pea)
Potassium 278mg 174mg Cowpea (Black-eyed pea)
Sodium 4mg 2mg Semolina
Zinc 1.29mg 1.02mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.284mg Semolina
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.03mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.224mg Semolina
Vitamin B2 0.055mg 0.05mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 5.048mg Semolina
Vitamin B5 0.411mg 0.672mg Semolina
Vitamin B6 0.1mg 0.452mg Semolina
Folate 208µg 8µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 0.1µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.103mg Semolina
Threonine 0.294mg 0.271mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.339mg Semolina
Leucine 0.592mg 0.656mg Semolina
Lysine 0.523mg 0.215mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.183mg Semolina
Phenylalanine 0.451mg 0.398mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.47mg Semolina
Histidine 0.24mg 0.185mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0g g Semolina
Saturated Fat 0.138g 0.294g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.258g Semolina
Polyunsaturated fat 0.225g 0.322g Semolina

Which food is preferable for your diet?

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

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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)
26
Semolina
Mineral Summary Score
44
Cowpea (Black-eyed pea)
34
Semolina

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)
45%
Semolina
Carbohydrates
21%
Cowpea (Black-eyed pea)
81%
Semolina
Fats
2%
Cowpea (Black-eyed pea)
5%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 2.97g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 2mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.156g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) 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

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. 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.