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

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Significant differences between Maize and Cowpea (Black-eyed pea)

  • Maize has more Vitamin B3, Vitamin C, and Vitamin B5, however Cowpea (Black-eyed pea) is richer in Folate, Iron, Copper, Fiber, Manganese, Phosphorus, and Zinc.
  • Cowpea (Black-eyed pea) covers your daily Folate needs 42% more than Maize.
  • Cowpea (Black-eyed pea) has 17 times less Vitamin C than Maize. Maize has 6.8mg of Vitamin C, while Cowpea (Black-eyed pea) has 0.4mg.

Specific food types used in this comparison are Corn, sweet, yellow, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Maize 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 +1100%
Contains more Iron +382.7%
Contains more Magnesium +43.2%
Contains more Phosphorus +75.3%
Contains less Sodium -73.3%
Contains more Zinc +180.4%
Contains more Copper +396.3%
Equal in Potassium - 278
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Calcium +1100%
Contains more Iron +382.7%
Contains more Magnesium +43.2%
Contains more Phosphorus +75.3%
Contains less Sodium -73.3%
Contains more Zinc +180.4%
Contains more Copper +396.3%
Equal in Potassium - 278

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
Maize
4
:
Contains more Vitamin A +1146.7%
Contains more Vitamin C +1600%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +74.5%
Contains more Vitamin E +300%
Contains more Vitamin B1 +30.3%
Contains more Folate +395.2%
Contains more Vitamin K +466.7%
Equal in Vitamin B2 - 0.055
Equal in Vitamin B6 - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 A +1146.7%
Contains more Vitamin C +1600%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +74.5%
Contains more Vitamin E +300%
Contains more Vitamin B1 +30.3%
Contains more Folate +395.2%
Contains more Vitamin K +466.7%
Equal in Vitamin B2 - 0.055
Equal in Vitamin B6 - 0.1

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

All nutrients comparison - raw data values

Nutrient Maize Cowpea (Black-eyed pea) Opinion
Net carbs 16.7g 14.26g Maize
Protein 3.27g 7.73g Cowpea (Black-eyed pea)
Fats 1.35g 0.53g Maize
Carbs 18.7g 20.76g Cowpea (Black-eyed pea)
Calories 86kcal 116kcal Cowpea (Black-eyed pea)
Starch 5.7g g Maize
Fructose 1.94g g Maize
Sugar 6.26g 3.3g Cowpea (Black-eyed pea)
Fiber 2g 6.5g Cowpea (Black-eyed pea)
Calcium 2mg 24mg Cowpea (Black-eyed pea)
Iron 0.52mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 37mg 53mg Cowpea (Black-eyed pea)
Phosphorus 89mg 156mg Cowpea (Black-eyed pea)
Potassium 270mg 278mg Cowpea (Black-eyed pea)
Sodium 15mg 4mg Cowpea (Black-eyed pea)
Zinc 0.46mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.054mg 0.268mg Cowpea (Black-eyed pea)
Vitamin A 187IU 15IU Maize
Vitamin E 0.07mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 0.4mg Maize
Vitamin B1 0.155mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.055mg
Vitamin B3 1.77mg 0.495mg Maize
Vitamin B5 0.717mg 0.411mg Maize
Vitamin B6 0.093mg 0.1mg Cowpea (Black-eyed pea)
Folate 42µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.023mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.129mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.129mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.348mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.137mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.067mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.15mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.185mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.089mg 0.24mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.325g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.432g 0.044g Maize
Polyunsaturated fat 0.487g 0.225g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
18
Maize
24
Cowpea (Black-eyed pea)
Mineral Summary Score
18
Maize
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%
Maize
46%
Cowpea (Black-eyed pea)
Carbohydrates
19%
Maize
21%
Cowpea (Black-eyed pea)
Fats
6%
Maize
2%
Cowpea (Black-eyed pea)

Comparison summary

Which food is cheaper?
Maize
Maize is cheaper (difference - $0.8)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 2.96g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.187g)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (52)
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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.