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Millet flour vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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Significant differences between millet flour and cowpea (Black-eyed pea)

  • Millet flour has more selenium, vitamin B3, copper, manganese, vitamin B6, phosphorus, iron, vitamin B1, and vitamin B5; however, cowpea (Black-eyed pea) is richer in folate.
  • Millet flour covers your daily selenium needs 55% more than cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) has 12 times less vitamin B3 than millet flour. Millet flour has 6.02mg of vitamin B3, while cowpea (Black-eyed pea) has 0.495mg.
  • Millet flour has a higher glycemic index. The glycemic index of millet flour is 70, while the glycemic index of cowpea (Black-eyed pea) is 52.

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

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Millet flour 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Contains more MagnesiumMagnesium +124.5%
Contains more IronIron +57%
Contains more CopperCopper +99.6%
Contains more ZincZinc +103.9%
Contains more PhosphorusPhosphorus +82.7%
Contains more ManganeseManganese +110.9%
Contains more SeleniumSelenium +1208%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +24.1%
~equal in Sodium ~4mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin B1Vitamin B1 +104.5%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B3Vitamin B3 +1116.2%
Contains more Vitamin B5Vitamin B5 +208.3%
Contains more Vitamin B6Vitamin B6 +272%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +154.5%
Contains more Vitamin KVitamin K +112.5%
Contains more FolateFolate +395.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more ProteinProtein +39.1%
Contains more FatsFats +701.9%
Contains more CarbsCarbs +261.8%
Contains more OtherOther +28.7%
Contains more WaterWater +707.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains more Mono. FatMonounsaturated fat +2000%
Contains more Poly. FatPolyunsaturated fat +1063.6%
Contains less Sat. FatSaturated fat -74.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet flour Cowpea (Black-eyed pea)
Lower in Cholesterol ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet flour Cowpea (Black-eyed pea) DV% diff.
Selenium 32.7µg 2.5µg 55%
Folate 42µg 208µg 42%
Vitamin B3 6.02mg 0.495mg 35%
Copper 0.535mg 0.268mg 30%
Starch 69.88g 29%
Manganese 1.002mg 0.475mg 23%
Vitamin B6 0.372mg 0.1mg 21%
Carbs 75.12g 20.76g 18%
Vitamin B1 0.413mg 0.202mg 18%
Iron 3.94mg 2.51mg 18%
Phosphorus 285mg 156mg 18%
Vitamin B5 1.267mg 0.411mg 17%
Magnesium 119mg 53mg 16%
Polyunsaturated fat 2.618g 0.225g 16%
Calories 382kcal 116kcal 13%
Zinc 2.63mg 1.29mg 12%
Fiber 3.5g 6.5g 12%
Choline 32.2mg 6%
Fats 4.25g 0.53g 6%
Protein 10.75g 7.73g 6%
Potassium 224mg 278mg 2%
Saturated fat 0.536g 0.138g 2%
Monounsaturated fat 0.924g 0.044g 2%
Vitamin K 0.8µg 1.7µg 1%
Vitamin B2 0.073mg 0.055mg 1%
Vitamin E 0.11mg 0.28mg 1%
Calcium 14mg 24mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 71.62g 14.26g N/A
Sugar 1.66g 3.3g N/A
Sodium 4mg 4mg 0%
Vitamin A 1µg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.095mg 0%
Threonine 0.354mg 0.294mg 0%
Isoleucine 0.473mg 0.314mg 0%
Leucine 1.537mg 0.592mg 0%
Lysine 0.144mg 0.523mg 0%
Methionine 0.319mg 0.11mg 0%
Phenylalanine 0.675mg 0.451mg 0%
Valine 0.584mg 0.368mg 0%
Histidine 0.257mg 0.24mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
Millet flour
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
94%
Millet flour
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 1.64g)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $2)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 0.398g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 18)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.