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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.
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%
Teff
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more PotassiumPotassium +159.8%
Contains more IronIron +22.4%
Contains more CopperCopper +18.6%
Contains more ZincZinc +16.2%
Contains more PhosphorusPhosphorus +30%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +104.2%
Contains more ManganeseManganese +502.1%
~equal in Magnesium ~50mg

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%
Teff
1
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% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1055.6%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +83.6%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.183mg
~equal in Vitamin B6 ~0.097mg
~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
Teff
2
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 ProteinProtein +99.7%
Contains more OtherOther +36.2%
Contains more FatsFats +22.6%
~equal in Carbs ~19.86g
~equal in Water ~74.93g

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 DV% diff.
Manganese 0.475mg 2.86mg 104%
Folate 208µg 18µg 48%
Fiber 6.5g 2.8g 15%
Vitamin B5 0.411mg 8%
Protein 7.73g 3.87g 8%
Iron 2.51mg 2.05mg 6%
Choline 32.2mg 6%
Phosphorus 156mg 120mg 5%
Copper 0.268mg 0.226mg 5%
Selenium 2.5µg 5%
Potassium 278mg 107mg 5%
Calcium 24mg 49mg 3%
Vitamin B3 0.495mg 0.909mg 3%
Zinc 1.29mg 1.11mg 2%
Vitamin B2 0.055mg 0.033mg 2%
Vitamin E 0.28mg 2%
Polyunsaturated fat 0.225g 2%
Vitamin B1 0.202mg 0.183mg 2%
Vitamin K 1.7µg 1%
Saturated fat 0.138g 1%
Calories 116kcal 101kcal 1%
Magnesium 53mg 50mg 1%
Fats 0.53g 0.65g 0%
Vitamin C 0.4mg 0%
Carbs 20.76g 19.86g 0%
Net carbs 14.26g 17.06g N/A
Sugar 3.3g N/A
Sodium 4mg 8mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B6 0.1mg 0.097mg 0%
Monounsaturated fat 0.044g 0%
Tryptophan 0.095mg 0.041mg 0%
Threonine 0.294mg 0.149mg 0%
Isoleucine 0.314mg 0.146mg 0%
Leucine 0.592mg 0.311mg 0%
Lysine 0.523mg 0.109mg 0%
Methionine 0.11mg 0.125mg 0%
Phenylalanine 0.451mg 0.203mg 0%
Valine 0.368mg 0.2mg 0%
Histidine 0.24mg 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Teff
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
23%
Cowpea (Black-eyed pea)
8%
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.