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

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

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A recap on differences between cowpea (Black-eyed pea) and teff

  • Cowpea (Black-eyed pea) has less manganese, iron, copper, phosphorus, magnesium, vitamin B6, zinc, vitamin B3, vitamin B2, and vitamin B1.
  • Teff covers your daily manganese needs 381% more than cowpea (Black-eyed pea).

Food varieties used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Teff, uncooked.

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
Teff
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +247.2%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +53.6%
Contains more IronIron +204%
Contains more CopperCopper +202.2%
Contains more ZincZinc +181.4%
Contains more PhosphorusPhosphorus +175%
Contains more ManganeseManganese +1845.3%
Contains more SeleniumSelenium +76%

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
Teff
6
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more FolateFolate +∞%
Contains more CholineCholine +145.8%
Contains more Vitamin B1Vitamin B1 +93.1%
Contains more Vitamin B2Vitamin B2 +390.9%
Contains more Vitamin B3Vitamin B3 +579.4%
Contains more Vitamin B5Vitamin B5 +129.2%
Contains more Vitamin B6Vitamin B6 +382%
Contains more Vitamin KVitamin K +11.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Teff DV% diff.
Manganese 0.475mg 9.24mg 381%
Iron 2.51mg 7.63mg 64%
Copper 0.268mg 0.81mg 60%
Folate 208µg 52%
Phosphorus 156mg 429mg 39%
Magnesium 53mg 184mg 31%
Vitamin B6 0.1mg 0.482mg 29%
Zinc 1.29mg 3.63mg 21%
Vitamin B3 0.495mg 3.363mg 18%
Carbs 20.76g 73.13g 17%
Vitamin B2 0.055mg 0.27mg 17%
Vitamin B1 0.202mg 0.39mg 16%
Calcium 24mg 180mg 16%
Starch 36.56g 15%
Calories 116kcal 367kcal 13%
Protein 7.73g 13.3g 11%
Vitamin B5 0.411mg 0.942mg 11%
Fiber 6.5g 8g 6%
Polyunsaturated fat 0.225g 1.071g 6%
Potassium 278mg 427mg 4%
Fats 0.53g 2.38g 3%
Selenium 2.5µg 4.4µg 3%
Choline 32.2mg 13.1mg 3%
Fructose 0.47g 1%
Monounsaturated fat 0.044g 0.589g 1%
Saturated fat 0.138g 0.449g 1%
Vitamin E 0.28mg 0.08mg 1%
Vitamin C 0.4mg 0%
Net carbs 14.26g 65.13g N/A
Sugar 3.3g 1.84g N/A
Sodium 4mg 12mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 1.7µg 1.9µg 0%
Tryptophan 0.095mg 0.139mg 0%
Threonine 0.294mg 0.51mg 0%
Isoleucine 0.314mg 0.501mg 0%
Leucine 0.592mg 1.068mg 0%
Lysine 0.523mg 0.376mg 0%
Methionine 0.11mg 0.428mg 0%
Phenylalanine 0.451mg 0.698mg 0%
Valine 0.368mg 0.686mg 0%
Histidine 0.24mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

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
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +694.1%
Contains more ProteinProtein +72.1%
Contains more FatsFats +349.1%
Contains more CarbsCarbs +252.3%
Contains more OtherOther +152.1%

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
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -69.3%
Contains more Mono. FatMonounsaturated fat +1238.6%
Contains more Poly. FatPolyunsaturated fat +376%

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/169747/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.