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

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

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

  • Bran is higher in manganese and selenium, yet cowpea (Black-eyed pea) is higher in folate, copper, iron, fiber, zinc, vitamin B6, potassium, and phosphorus.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 51% more.
  • Bran has 3 times more selenium than cowpea (Black-eyed pea). While bran has 7.7µg of selenium, cowpea (Black-eyed pea) has only 2.5µg.

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

Infographic

Bran 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.
Bran
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
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 less SodiumSodium -75%
Contains more ManganeseManganese +102.9%
Contains more SeleniumSelenium +208%
Contains more MagnesiumMagnesium +32.5%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +202.2%
Contains more IronIron +185.2%
Contains more CopperCopper +306.1%
Contains more ZincZinc +143.4%
Contains more PhosphorusPhosphorus +31.1%

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.
Bran
Bran
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 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +26.3%
Contains more Vitamin B2Vitamin B2 +61.8%
Contains more Vitamin B3Vitamin B3 +243.8%
Contains more Vitamin B5Vitamin B5 +89.4%
Contains more Vitamin B6Vitamin B6 +300%
Contains more FolateFolate +3366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Cowpea (Black-eyed pea) DV% diff.
Folate 6µg 208µg 51%
Copper 0.066mg 0.268mg 22%
Manganese 0.964mg 0.475mg 21%
Iron 0.88mg 2.51mg 20%
Fiber 2.6g 6.5g 16%
Protein 3.21g 7.73g 9%
Selenium 7.7µg 2.5µg 9%
Zinc 0.53mg 1.29mg 7%
Choline 32.2mg 6%
Vitamin B6 0.025mg 0.1mg 6%
Phosphorus 119mg 156mg 5%
Potassium 92mg 278mg 5%
Calories 40kcal 116kcal 4%
Vitamin B5 0.217mg 0.411mg 4%
Vitamin B1 0.16mg 0.202mg 4%
Carbs 11.44g 20.76g 3%
Magnesium 40mg 53mg 3%
Vitamin E 0.28mg 2%
Vitamin B2 0.034mg 0.055mg 2%
Vitamin B3 0.144mg 0.495mg 2%
Fats 0.86g 0.53g 1%
Monounsaturated fat 0.291g 0.044g 1%
Calcium 10mg 24mg 1%
Vitamin K 1.7µg 1%
Polyunsaturated fat 0.339g 0.225g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 8.84g 14.26g N/A
Sugar 3.3g N/A
Sodium 1mg 4mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.163g 0.138g 0%
Tryptophan 0.057mg 0.095mg 0%
Threonine 0.086mg 0.294mg 0%
Isoleucine 0.114mg 0.314mg 0%
Leucine 0.235mg 0.592mg 0%
Lysine 0.13mg 0.523mg 0%
Methionine 0.057mg 0.11mg 0%
Phenylalanine 0.155mg 0.451mg 0%
Valine 0.165mg 0.368mg 0%
Histidine 0.07mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 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 FatsFats +62.3%
Contains more WaterWater +19.9%
Contains more ProteinProtein +140.8%
Contains more CarbsCarbs +81.5%
Contains more OtherOther +91.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 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 +561.4%
Contains more Poly. FatPolyunsaturated fat +50.7%
Contains less Sat. FatSaturated fat -15.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.