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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.

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.

Infographic

Lentil vs Cowpea (Black-eyed pea) 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 Iron +32.7%
Contains more Phosphorus +15.4%
Contains more Potassium +32.7%
Contains less Sodium -50%
Contains more Calcium +26.3%
Contains more Magnesium +47.2%
Equal in Zinc - 1.29
Equal in Copper - 0.268
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Iron +32.7%
Contains more Phosphorus +15.4%
Contains more Potassium +32.7%
Contains less Sodium -50%
Contains more Calcium +26.3%
Contains more Magnesium +47.2%
Equal in Zinc - 1.29
Equal in Copper - 0.268

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
Lentil
5
:
Contains more Vitamin C +275%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +114.1%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +78%
Contains more Vitamin A +87.5%
Contains more Vitamin E +154.5%
Contains more Vitamin B1 +19.5%
Contains more Folate +14.9%
Equal in Vitamin K - 1.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 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 C +275%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +114.1%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B6 +78%
Contains more Vitamin A +87.5%
Contains more Vitamin E +154.5%
Contains more Vitamin B1 +19.5%
Contains more Folate +14.9%
Equal in Vitamin K - 1.7

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

All nutrients comparison - raw data values

Nutrient Lentil Cowpea (Black-eyed pea) Opinion
Net carbs 12.23g 14.26g Cowpea (Black-eyed pea)
Protein 9.02g 7.73g Lentil
Fats 0.38g 0.53g Cowpea (Black-eyed pea)
Carbs 20.13g 20.76g Cowpea (Black-eyed pea)
Calories 116kcal 116kcal
Starch g g
Fructose g g
Sugar 1.8g 3.3g Lentil
Fiber 7.9g 6.5g Lentil
Calcium 19mg 24mg Cowpea (Black-eyed pea)
Iron 3.33mg 2.51mg Lentil
Magnesium 36mg 53mg Cowpea (Black-eyed pea)
Phosphorus 180mg 156mg Lentil
Potassium 369mg 278mg Lentil
Sodium 2mg 4mg Lentil
Zinc 1.27mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.251mg 0.268mg Cowpea (Black-eyed pea)
Vitamin A 8IU 15IU Cowpea (Black-eyed pea)
Vitamin E 0.11mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 0.4mg Lentil
Vitamin B1 0.169mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.073mg 0.055mg Lentil
Vitamin B3 1.06mg 0.495mg Lentil
Vitamin B5 0.638mg 0.411mg Lentil
Vitamin B6 0.178mg 0.1mg Lentil
Folate 181µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 1.7µg
Tryptophan 0.081mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.323mg 0.294mg Lentil
Isoleucine 0.39mg 0.314mg Lentil
Leucine 0.654mg 0.592mg Lentil
Lysine 0.63mg 0.523mg Lentil
Methionine 0.077mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.445mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.448mg 0.368mg Lentil
Histidine 0.254mg 0.24mg Lentil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.053g 0.138g Lentil
Monounsaturated Fat 0.064g 0.044g Lentil
Polyunsaturated fat 0.175g 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
26
Lentil
24
Cowpea (Black-eyed pea)
Mineral Summary Score
48
Lentil
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
54%
Lentil
46%
Cowpea (Black-eyed pea)
Carbohydrates
20%
Lentil
21%
Cowpea (Black-eyed pea)
Fats
2%
Lentil
2%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.085g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 23)
Which food is cheaper?
Lentil
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.

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.