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

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Summary of differences between Groat and Cowpea (Black-eyed pea)

  • The amount of Folate, Iron, Fiber, Copper, Vitamin B1, Phosphorus, Zinc, and Potassium in Cowpea (Black-eyed pea) is higher than in Groat.
  • Cowpea (Black-eyed pea) covers your daily need of Folate 49% more than Groat.
  • The amount of Sugar in Groat is lower.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +242.9%
Contains more Iron +213.8%
Contains more Phosphorus +122.9%
Contains more Potassium +215.9%
Contains more Zinc +111.5%
Contains more Copper +83.6%
Equal in Magnesium - 53
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Calcium +242.9%
Contains more Iron +213.8%
Contains more Phosphorus +122.9%
Contains more Potassium +215.9%
Contains more Zinc +111.5%
Contains more Copper +83.6%
Equal in Magnesium - 53
Equal in Sodium - 4

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
Groat
2
:
Contains more Vitamin B3 +89.9%
Contains more Vitamin K +11.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +211.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +405%
Contains more Vitamin B2 +41%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +29.9%
Contains more Folate +1385.7%
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% 10% 9% 18% 22% 18% 11% 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 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin B3 +89.9%
Contains more Vitamin K +11.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +211.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +405%
Contains more Vitamin B2 +41%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +29.9%
Contains more Folate +1385.7%

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.
Groat Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Groat Cowpea (Black-eyed pea) Opinion
Net carbs 17.24g 14.26g Groat
Protein 3.38g 7.73g Cowpea (Black-eyed pea)
Fats 0.62g 0.53g Groat
Carbs 19.94g 20.76g Cowpea (Black-eyed pea)
Calories 92kcal 116kcal Cowpea (Black-eyed pea)
Starch g g
Fructose 0.1g g Groat
Sugar 0.9g 3.3g Groat
Fiber 2.7g 6.5g Cowpea (Black-eyed pea)
Calcium 7mg 24mg Cowpea (Black-eyed pea)
Iron 0.8mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 51mg 53mg Cowpea (Black-eyed pea)
Phosphorus 70mg 156mg Cowpea (Black-eyed pea)
Potassium 88mg 278mg Cowpea (Black-eyed pea)
Sodium 4mg 4mg
Zinc 0.61mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.146mg 0.268mg Cowpea (Black-eyed pea)
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin E 0.09mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.04mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.039mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B3 0.94mg 0.495mg Groat
Vitamin B5 0.359mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.077mg 0.1mg Cowpea (Black-eyed pea)
Folate 14µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 1.7µg Groat
Tryptophan 0.049mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.129mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.127mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.212mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.172mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.044mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.133mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.173mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.079mg 0.24mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat g 0g Groat
Saturated Fat 0.134g 0.138g Groat
Monounsaturated Fat 0.188g 0.044g Groat
Polyunsaturated fat 0.188g 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Cowpea (Black-eyed pea)
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
8
Groat
24
Cowpea (Black-eyed pea)
Mineral Summary Score
22
Groat
44
Cowpea (Black-eyed pea)

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
20%
Groat
46%
Cowpea (Black-eyed pea)
Carbohydrates
20%
Groat
21%
Cowpea (Black-eyed pea)
Fats
3%
Groat
2%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.4g)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 7)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $0.4)
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 Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.