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

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

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The main differences between Cowpea (Black-eyed pea) and Flour

  • Cowpea (Black-eyed pea) has more Fiber, Copper, Magnesium, and Phosphorus, however, Flour has more Selenium, Vitamin B1, Vitamin B3, Vitamin B2, Iron, and Manganese.
  • Daily need coverage for Selenium from Flour is 57% higher.
  • Flour has 2 times less Magnesium than Cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 53mg of Magnesium, while Flour has 22mg.

Food types used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Cowpea (Black-eyed pea) vs Flour 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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
6
:
4
Flour
Flour
Contains more Calcium +60%
Contains more Magnesium +140.9%
Contains more Phosphorus +44.4%
Contains more Potassium +159.8%
Contains more Zinc +84.3%
Contains more Copper +86.1%
Contains more Iron +84.9%
Contains less Sodium -50%
Contains more Manganese +43.6%
Contains more Selenium +1256%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +60%
Contains more Magnesium +140.9%
Contains more Phosphorus +44.4%
Contains more Potassium +159.8%
Contains more Zinc +84.3%
Contains more Copper +86.1%
Contains more Iron +84.9%
Contains less Sodium -50%
Contains more Manganese +43.6%
Contains more Selenium +1256%

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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
6
:
4
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +366.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +127.3%
Contains more Folate +13.7%
Contains more Vitamin K +466.7%
Contains more Vitamin B1 +288.6%
Contains more Vitamin B2 +798.2%
Contains more Vitamin B3 +1092.7%
Equal in Vitamin B5 - 0.438
Cowpea (Black-eyed pea)
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +366.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +127.3%
Contains more Folate +13.7%
Contains more Vitamin K +466.7%
Contains more Vitamin B1 +288.6%
Contains more Vitamin B2 +798.2%
Contains more Vitamin B3 +1092.7%
Equal in Vitamin B5 - 0.438

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
3
Flour
Flour
Contains more Water +487.6%
Contains more Other +104.3%
Contains more Protein +33.6%
Contains more Fats +84.9%
Contains more Carbs +267.6%
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Water +487.6%
Contains more Other +104.3%
Contains more Protein +33.6%
Contains more Fats +84.9%
Contains more Carbs +267.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
2
Flour
Flour
Contains less Saturated Fat -11%
Contains more Monounsaturated Fat +97.7%
Contains more Polyunsaturated fat +83.6%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -11%
Contains more Monounsaturated Fat +97.7%
Contains more Polyunsaturated fat +83.6%

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Flour Opinion
Net carbs 14.26g 73.61g Flour
Protein 7.73g 10.33g Flour
Fats 0.53g 0.98g Flour
Carbs 20.76g 76.31g Flour
Calories 116kcal 364kcal Flour
Sugar 3.3g 0.27g Flour
Fiber 6.5g 2.7g Cowpea (Black-eyed pea)
Calcium 24mg 15mg Cowpea (Black-eyed pea)
Iron 2.51mg 4.64mg Flour
Magnesium 53mg 22mg Cowpea (Black-eyed pea)
Phosphorus 156mg 108mg Cowpea (Black-eyed pea)
Potassium 278mg 107mg Cowpea (Black-eyed pea)
Sodium 4mg 2mg Flour
Zinc 1.29mg 0.7mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.144mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.682mg Flour
Selenium 2.5µg 33.9µg Flour
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.06mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.785mg Flour
Vitamin B2 0.055mg 0.494mg Flour
Vitamin B3 0.495mg 5.904mg Flour
Vitamin B5 0.411mg 0.438mg Flour
Vitamin B6 0.1mg 0.044mg Cowpea (Black-eyed pea)
Folate 208µg 183µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 0.3µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.127mg Flour
Threonine 0.294mg 0.281mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.357mg Flour
Leucine 0.592mg 0.71mg Flour
Lysine 0.523mg 0.228mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.183mg Flour
Phenylalanine 0.451mg 0.52mg Flour
Valine 0.368mg 0.415mg Flour
Histidine 0.24mg 0.23mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.155g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 0.087g Flour
Polyunsaturated fat 0.225g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Flour
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)
50%
Flour
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 3.03g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.