Lentil vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison
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Summary of differences between lentil and cowpea (Black-eyed pea)
- Lentil has more iron, vitamin B6, and fiber, while cowpea (Black-eyed pea) has more folate.
- Lentil contains 2 times more vitamin B3 than cowpea (Black-eyed pea). While lentil contains 1.06mg of vitamin B3, cowpea (Black-eyed pea) contains only 0.495mg.
- Lentil has a lower glycemic index. The glycemic index of lentil is 29, while the glycemic index of cowpea (Black-eyed pea) is 52.
These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.
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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.
| Contains more PotassiumPotassium | +32.7% |
| Contains more IronIron | +32.7% |
| Contains more PhosphorusPhosphorus | +15.4% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +12% |
| Contains more MagnesiumMagnesium | +47.2% |
| Contains more CalciumCalcium | +26.3% |
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.
| Contains more Vitamin CVitamin C | +275% |
| Contains more Vitamin B2Vitamin B2 | +32.7% |
| Contains more Vitamin B3Vitamin B3 | +114.1% |
| Contains more Vitamin B5Vitamin B5 | +55.2% |
| Contains more Vitamin B6Vitamin B6 | +78% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +154.5% |
| Contains more Vitamin B1Vitamin B1 | +19.5% |
| Contains more FolateFolate | +14.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.02 g
Fats:
0.38 g
Carbs:
20.13 g
Water:
69.64 g
Other:
0.83 g
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
| Contains more ProteinProtein | +16.7% |
| Contains more FatsFats | +39.5% |
| Contains more OtherOther | +13.3% |
~equal in
Carbs
~20.76g
~equal in
Water
~70.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.053 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.175 g
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
| Contains less Sat. FatSaturated fat | -61.6% |
| Contains more Mono. FatMonounsaturated fat | +45.5% |
| Contains more Poly. FatPolyunsaturated fat | +28.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.33mg | 2.51mg | 10% |
| Folate | 181µg | 208µg | 7% |
| Vitamin B6 | 0.178mg | 0.1mg | 6% |
| Fiber | 7.9g | 6.5g | 6% |
| Vitamin B5 | 0.638mg | 0.411mg | 5% |
| Vitamin B3 | 1.06mg | 0.495mg | 4% |
| Magnesium | 36mg | 53mg | 4% |
| Protein | 9.02g | 7.73g | 3% |
| Phosphorus | 180mg | 156mg | 3% |
| Vitamin B1 | 0.169mg | 0.202mg | 3% |
| Potassium | 369mg | 278mg | 3% |
| Copper | 0.251mg | 0.268mg | 2% |
| Manganese | 0.494mg | 0.475mg | 1% |
| Vitamin B2 | 0.073mg | 0.055mg | 1% |
| Calcium | 19mg | 24mg | 1% |
| Vitamin C | 1.5mg | 0.4mg | 1% |
| Selenium | 2.8µg | 2.5µg | 1% |
| Vitamin E | 0.11mg | 0.28mg | 1% |
| Calories | 116kcal | 116kcal | 0% |
| Fats | 0.38g | 0.53g | 0% |
| Carbs | 20.13g | 20.76g | 0% |
| Net carbs | 12.23g | 14.26g | N/A |
| Sugar | 1.8g | 3.3g | N/A |
| Zinc | 1.27mg | 1.29mg | 0% |
| Sodium | 2mg | 4mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin K | 1.7µg | 1.7µg | 0% |
| Choline | 32.7mg | 32.2mg | 0% |
| Saturated fat | 0.053g | 0.138g | 0% |
| Monounsaturated fat | 0.064g | 0.044g | 0% |
| Polyunsaturated fat | 0.175g | 0.225g | 0% |
| Tryptophan | 0.081mg | 0.095mg | 0% |
| Threonine | 0.323mg | 0.294mg | 0% |
| Isoleucine | 0.39mg | 0.314mg | 0% |
| Leucine | 0.654mg | 0.592mg | 0% |
| Lysine | 0.63mg | 0.523mg | 0% |
| Methionine | 0.077mg | 0.11mg | 0% |
| Phenylalanine | 0.445mg | 0.451mg | 0% |
| Valine | 0.448mg | 0.368mg | 0% |
| Histidine | 0.254mg | 0.24mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
25%
23%
Minerals Daily Need Coverage Score
46%
43%
Comparison summary
Which food is lower in Sugar?
Lentil is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Lentil is lower in Saturated fat (difference - 0.085g)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 23)
Which food is cheaper?
Lentil is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.