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.

Lentil

Cowpea (Black-eyed pea)

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%

~equal in Copper ~0.268mg

~equal in Zinc ~1.29mg

~equal in Manganese ~0.475mg

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.

Lentil

Cowpea (Black-eyed pea)

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~1.7µg

~equal in Choline ~32.2mg

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%