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

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

  • Cowpea (Black-eyed pea) is richer in Folate, Fiber, Iron, Phosphorus, and Potassium, yet Teff is richer in Manganese.
  • Teff's daily need coverage for Manganese is 104% higher.
  • Cowpea (Black-eyed pea) has 12 times more Folate than Teff. Cowpea (Black-eyed pea) has 208µg of Folate, while Teff has 18µg.

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

Infographic

Cowpea (Black-eyed pea) vs Teff infographic
Infographic link

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.
Contains more Iron +22.4%
Contains more Phosphorus +30%
Contains more Potassium +159.8%
Contains less Sodium -50%
Contains more Zinc +16.2%
Contains more Copper +18.6%
Contains more Calcium +104.2%
Contains more Manganese +502.1%
Equal in Magnesium - 50
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Contains more Iron +22.4%
Contains more Phosphorus +30%
Contains more Potassium +159.8%
Contains less Sodium -50%
Contains more Zinc +16.2%
Contains more Copper +18.6%
Contains more Calcium +104.2%
Contains more Manganese +502.1%
Equal in Magnesium - 50

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.
:
1
Teff
Contains more Vitamin A +650%
Contains more Vitamin B1 +10.4%
Contains more Vitamin B2 +66.7%
Contains more Folate +1055.6%
Contains more Vitamin B3 +83.6%
Equal in Vitamin B1 - 0.183
Equal in Vitamin B6 - 0.097
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 1% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
Contains more Vitamin A +650%
Contains more Vitamin B1 +10.4%
Contains more Vitamin B2 +66.7%
Contains more Folate +1055.6%
Contains more Vitamin B3 +83.6%
Equal in Vitamin B1 - 0.183
Equal in Vitamin B6 - 0.097

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +99.7%
Contains more Other +36.2%
Contains more Fats +22.6%
Equal in Carbs - 19.86
Equal in Water - 74.93
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more Protein +99.7%
Contains more Other +36.2%
Contains more Fats +22.6%
Equal in Carbs - 19.86
Equal in Water - 74.93

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) Teff
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Teff Opinion
Net carbs 14.26g 17.06g Teff
Protein 7.73g 3.87g Cowpea (Black-eyed pea)
Fats 0.53g 0.65g Teff
Carbs 20.76g 19.86g Cowpea (Black-eyed pea)
Calories 116kcal 101kcal Cowpea (Black-eyed pea)
Sugar 3.3g Teff
Fiber 6.5g 2.8g Cowpea (Black-eyed pea)
Calcium 24mg 49mg Teff
Iron 2.51mg 2.05mg Cowpea (Black-eyed pea)
Magnesium 53mg 50mg Cowpea (Black-eyed pea)
Phosphorus 156mg 120mg Cowpea (Black-eyed pea)
Potassium 278mg 107mg Cowpea (Black-eyed pea)
Sodium 4mg 8mg Cowpea (Black-eyed pea)
Zinc 1.29mg 1.11mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.226mg Cowpea (Black-eyed pea)
Manganese 0.475mg 2.86mg Teff
Selenium 2.5µg Cowpea (Black-eyed pea)
Vitamin A 15IU 2IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.183mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.033mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 0.909mg Teff
Vitamin B5 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.097mg Cowpea (Black-eyed pea)
Folate 208µg 18µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.041mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.149mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.146mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.311mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.109mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.125mg Teff
Phenylalanine 0.451mg 0.203mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.2mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.088mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g Teff
Monounsaturated Fat 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Teff
Low Fats diet ok
Low Carbs diet ok
Low Calories 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)
9%
Teff
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
67%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 0.138g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.