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

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How are cowpea (Black-eyed pea) and vegetable oil different?

  • Cowpea (Black-eyed pea) is richer in folate, copper, iron, fiber, phosphorus, manganese, and vitamin B1, while vegetable oil is higher in vitamin E and vitamin K.
  • Vegetable oil covers your daily need for vitamin E, 97% more than cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) is lower in saturated fat.
  • Cowpea (Black-eyed pea) has a higher glycemic index (52) than vegetable oil (0).

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Oil, corn, peanut, and olive types were used in this article.

Infographic

Cowpea (Black-eyed pea) vs Vegetable oil 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1830.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +6350%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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%
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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +16000%
Contains more Vitamin EVitamin E +5178.6%
Contains more Vitamin KVitamin K +1135.3%
~equal in Vitamin D ~0µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +18767.9%

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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +109065.9%
Contains more Poly. FatPolyunsaturated fat +14581.3%

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) Vegetable oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Vegetable oil DV% diff.
Polyunsaturated fat 0.225g 33.033g 219%
Fats 0.53g 100g 153%
Monounsaturated fat 0.044g 48.033g 120%
Vitamin E 0.28mg 14.78mg 97%
Saturated fat 0.138g 14.367g 65%
Folate 208µg 0µg 52%
Calories 116kcal 884kcal 38%
Copper 0.268mg 0mg 30%
Iron 2.51mg 0.13mg 30%
Fiber 6.5g 0g 26%
Phosphorus 156mg 0mg 22%
Manganese 0.475mg 0mg 21%
Vitamin B1 0.202mg 0mg 17%
Vitamin K 1.7µg 21µg 16%
Protein 7.73g 0g 15%
Magnesium 53mg 0mg 13%
Zinc 1.29mg 0.02mg 12%
Potassium 278mg 0mg 8%
Vitamin B5 0.411mg 0mg 8%
Vitamin B6 0.1mg 0mg 8%
Carbs 20.76g 0g 7%
Choline 32.2mg 0.2mg 6%
Selenium 2.5µg 0µg 5%
Vitamin B2 0.055mg 0mg 4%
Vitamin B3 0.495mg 0mg 3%
Calcium 24mg 0mg 2%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 0g N/A
Sugar 3.3g 0g N/A
Sodium 4mg 0mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.523mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Vegetable oil
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)
27%
Vegetable oil
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
1%
Vegetable oil

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 52)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $0.7)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 14.229g)
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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.