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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
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
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 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
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)
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0.06mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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)
Cholesterol 0mg 0mg
Trans Fat 0g g Flour
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
24
Cowpea (Black-eyed pea)
50
Flour
Mineral Summary Score
44
Cowpea (Black-eyed pea)
40
Flour

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
46%
Cowpea (Black-eyed pea)
62%
Flour
Carbohydrates
21%
Cowpea (Black-eyed pea)
76%
Flour
Fats
2%
Cowpea (Black-eyed pea)
5%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.