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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 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" 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% 0.9% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Semolina Opinion
Calories 116kcal 374kcal Semolina
Protein 7.73g 7.51g Cowpea (Black-eyed pea)
Fats 0.53g 1.03g Semolina
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Net carbs 14.26g 79.09g Semolina
Carbs 20.76g 80.89g Semolina
Magnesium 53mg 27mg Cowpea (Black-eyed pea)
Calcium 24mg 71mg Semolina
Potassium 278mg 174mg Cowpea (Black-eyed pea)
Iron 2.51mg 0.74mg Cowpea (Black-eyed pea)
Sugar 3.3g 0.33g Semolina
Fiber 6.5g 1.8g Cowpea (Black-eyed pea)
Copper 0.268mg 0.284mg Semolina
Zinc 1.29mg 1.02mg Cowpea (Black-eyed pea)
Starch 68.29g Semolina
Phosphorus 156mg 153mg Cowpea (Black-eyed pea)
Sodium 4mg 2mg Semolina
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A 1µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.03mg Cowpea (Black-eyed pea)
Manganese 0.475mg 1.035mg Semolina
Selenium 2.5µg 19.9µg Semolina
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
Vitamin K 1.7µg 0.1µg Cowpea (Black-eyed pea)
Folate 208µg 8µg Cowpea (Black-eyed pea)
Choline 32.2mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.294g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.258g Semolina
Polyunsaturated fat 0.225g 0.322g Semolina
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)
Fructose 0.02g Semolina

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Cowpea (Black-eyed pea)
24%
Semolina
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
52%
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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.