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

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Differences between Groat and Cowpea (Black-eyed pea)

  • Groat has more Copper, Magnesium, Vitamin B3, Manganese, Vitamin B2, Phosphorus, Vitamin B5, Fiber, and Selenium, while Cowpea (Black-eyed pea) has more Folate.
  • Groat's daily need coverage for Copper is 92% higher.
  • Cowpea (Black-eyed pea) contains 14 times less Vitamin B3 than Groat. Groat contains 7.02mg of Vitamin B3, while Cowpea (Black-eyed pea) contains 0.495mg.

The food types used in this comparison are Buckwheat and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Groat vs Cowpea (Black-eyed pea) infographic
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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.
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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%
Contains more MagnesiumMagnesium +335.8%
Contains more PotassiumPotassium +65.5%
Contains more CopperCopper +310.4%
Contains more ZincZinc +86%
Contains more PhosphorusPhosphorus +122.4%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +173.7%
Contains more SeleniumSelenium +232%
Contains more CalciumCalcium +33.3%
Contains more IronIron +14.1%

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.
Groat
4
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% 25% 98% 132% 74% 48% 0% 0% 23% 0%
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% 0.9% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin B2Vitamin B2 +672.7%
Contains more Vitamin B3Vitamin B3 +1318.2%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +110%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more FolateFolate +593.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more ProteinProtein +71.4%
Contains more FatsFats +541.5%
Contains more CarbsCarbs +244.4%
Contains more OtherOther +123.4%
Contains more WaterWater +618.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
34% 11% 55%
Saturated Fat: Sat. Fat 0.138 g
Monounsaturated Fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains more Mono. FatMonounsaturated Fat +2263.6%
Contains more Poly. FatPolyunsaturated fat +361.8%
Contains less Sat. FatSaturated Fat -81.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Cowpea (Black-eyed pea) Opinion
Calories 343kcal 116kcal Groat
Protein 13.25g 7.73g Groat
Fats 3.4g 0.53g Groat
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Net carbs 61.5g 14.26g Groat
Carbs 71.5g 20.76g Groat
Magnesium 231mg 53mg Groat
Calcium 18mg 24mg Cowpea (Black-eyed pea)
Potassium 460mg 278mg Groat
Iron 2.2mg 2.51mg Cowpea (Black-eyed pea)
Sugar 3.3g Groat
Fiber 10g 6.5g Groat
Copper 1.1mg 0.268mg Groat
Zinc 2.4mg 1.29mg Groat
Phosphorus 347mg 156mg Groat
Sodium 1mg 4mg Groat
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Manganese 1.3mg 0.475mg Groat
Selenium 8.3µg 2.5µg Groat
Vitamin B1 0.101mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.425mg 0.055mg Groat
Vitamin B3 7.02mg 0.495mg Groat
Vitamin B5 1.233mg 0.411mg Groat
Vitamin B6 0.21mg 0.1mg Groat
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Folate 30µg 208µg Cowpea (Black-eyed pea)
Choline 32.2mg Cowpea (Black-eyed pea)
Saturated Fat 0.741g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 1.04g 0.044g Groat
Polyunsaturated fat 1.039g 0.225g Groat
Tryptophan 0.192mg 0.095mg Groat
Threonine 0.506mg 0.294mg Groat
Isoleucine 0.498mg 0.314mg Groat
Leucine 0.832mg 0.592mg Groat
Lysine 0.672mg 0.523mg Groat
Methionine 0.172mg 0.11mg Groat
Phenylalanine 0.52mg 0.451mg Groat
Valine 0.678mg 0.368mg Groat
Histidine 0.309mg 0.24mg Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Cowpea (Black-eyed pea)
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
31%
Groat
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
109%
Groat
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.603g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 2)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $0.6)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/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.