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  6. Bran raw vs. Cowpea (Black-eyed pea)

Bran raw vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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What are the main differences between bran raw and cowpea (Black-eyed pea)?

  • Bran raw is richer in manganese, phosphorus, vitamin B1, selenium, magnesium, iron, fiber, vitamin B5, and zinc, yet cowpea (Black-eyed pea) is richer in folate.
  • Bran raw's daily need coverage for manganese is 224% higher.
  • Bran raw has 18 times more selenium than cowpea (Black-eyed pea). Bran raw has 45.2µg of selenium, while cowpea (Black-eyed pea) has 2.5µg.

We used Oat bran, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Bran raw 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" 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +343.4%
Contains more CalciumCalcium +141.7%
Contains more PotassiumPotassium +103.6%
Contains more IronIron +115.5%
Contains more CopperCopper +50.4%
Contains more ZincZinc +141.1%
Contains more PhosphorusPhosphorus +370.5%
Contains more ManganeseManganese +1085.3%
Contains more SeleniumSelenium +1708%
~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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 EVitamin E +260.7%
Contains more Vitamin B1Vitamin B1 +479.2%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +88.7%
Contains more Vitamin B5Vitamin B5 +263.5%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +88.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.2mg

All nutrients comparison - raw data values

Nutrient Bran raw Cowpea (Black-eyed pea) DV% diff.
Manganese 5.63mg 0.475mg 224%
Phosphorus 734mg 156mg 83%
Vitamin B1 1.17mg 0.202mg 81%
Selenium 45.2µg 2.5µg 78%
Magnesium 235mg 53mg 43%
Folate 52µg 208µg 39%
Iron 5.41mg 2.51mg 36%
Fiber 15.4g 6.5g 36%
Vitamin B5 1.494mg 0.411mg 22%
Protein 17.3g 7.73g 19%
Polyunsaturated fat 2.766g 0.225g 17%
Zinc 3.11mg 1.29mg 17%
Carbs 66.22g 20.76g 15%
Copper 0.403mg 0.268mg 15%
Vitamin B2 0.22mg 0.055mg 13%
Fats 7.03g 0.53g 10%
Potassium 566mg 278mg 8%
Calories 246kcal 116kcal 7%
Monounsaturated fat 2.376g 0.044g 6%
Vitamin B6 0.165mg 0.1mg 5%
Saturated fat 1.328g 0.138g 5%
Vitamin E 1.01mg 0.28mg 5%
Vitamin B3 0.934mg 0.495mg 3%
Calcium 58mg 24mg 3%
Vitamin K 3.2µg 1.7µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 50.82g 14.26g N/A
Sugar 1.45g 3.3g N/A
Sodium 4mg 4mg 0%
Vitamin A 0µg 1µg 0%
Choline 32.2mg 32.2mg 0%
Tryptophan 0.335mg 0.095mg 0%
Threonine 0.502mg 0.294mg 0%
Isoleucine 0.668mg 0.314mg 0%
Leucine 1.374mg 0.592mg 0%
Lysine 0.76mg 0.523mg 0%
Methionine 0.335mg 0.11mg 0%
Phenylalanine 0.908mg 0.451mg 0%
Valine 0.964mg 0.368mg 0%
Histidine 0.41mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +123.8%
Contains more FatsFats +1226.4%
Contains more CarbsCarbs +219%
Contains more OtherOther +208.5%
Contains more WaterWater +969.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +5300%
Contains more Poly. FatPolyunsaturated fat +1129.3%
Contains less Sat. FatSaturated fat -89.6%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.