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

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What are the main differences between Bran and Cowpea (Black-eyed pea)?

  • Bran 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's daily need coverage for Manganese is 224% higher.
  • Bran has 18 times more Selenium than Cowpea (Black-eyed pea). Bran 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 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 +141.7%
Contains more Iron +115.5%
Contains more Magnesium +343.4%
Contains more Phosphorus +370.5%
Contains more Potassium +103.6%
Contains more Zinc +141.1%
Contains more Copper +50.4%
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Calcium +141.7%
Contains more Iron +115.5%
Contains more Magnesium +343.4%
Contains more Phosphorus +370.5%
Contains more Potassium +103.6%
Contains more Zinc +141.1%
Contains more Copper +50.4%
Equal in Sodium - 4

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
Bran
7
:
Contains more Vitamin E +260.7%
Contains more Vitamin B1 +479.2%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +88.7%
Contains more Vitamin B5 +263.5%
Contains more Vitamin B6 +65%
Contains more Vitamin K +88.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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 E +260.7%
Contains more Vitamin B1 +479.2%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +88.7%
Contains more Vitamin B5 +263.5%
Contains more Vitamin B6 +65%
Contains more Vitamin K +88.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +300%

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

All nutrients comparison - raw data values

Nutrient Bran Cowpea (Black-eyed pea) Opinion
Net carbs 50.82g 14.26g Bran
Protein 17.3g 7.73g Bran
Fats 7.03g 0.53g Bran
Carbs 66.22g 20.76g Bran
Calories 246kcal 116kcal Bran
Starch g g
Fructose g g
Sugar 1.45g 3.3g Bran
Fiber 15.4g 6.5g Bran
Calcium 58mg 24mg Bran
Iron 5.41mg 2.51mg Bran
Magnesium 235mg 53mg Bran
Phosphorus 734mg 156mg Bran
Potassium 566mg 278mg Bran
Sodium 4mg 4mg
Zinc 3.11mg 1.29mg Bran
Copper 0.403mg 0.268mg Bran
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin E 1.01mg 0.28mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 1.17mg 0.202mg Bran
Vitamin B2 0.22mg 0.055mg Bran
Vitamin B3 0.934mg 0.495mg Bran
Vitamin B5 1.494mg 0.411mg Bran
Vitamin B6 0.165mg 0.1mg Bran
Folate 52µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 1.7µg Bran
Tryptophan 0.335mg 0.095mg Bran
Threonine 0.502mg 0.294mg Bran
Isoleucine 0.668mg 0.314mg Bran
Leucine 1.374mg 0.592mg Bran
Lysine 0.76mg 0.523mg Bran
Methionine 0.335mg 0.11mg Bran
Phenylalanine 0.908mg 0.451mg Bran
Valine 0.964mg 0.368mg Bran
Histidine 0.41mg 0.24mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 2.376g 0.044g Bran
Polyunsaturated fat 2.766g 0.225g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
46
Bran
24
Cowpea (Black-eyed pea)
Mineral Summary Score
122
Bran
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
104%
Bran
46%
Cowpea (Black-eyed pea)
Carbohydrates
66%
Bran
21%
Cowpea (Black-eyed pea)
Fats
32%
Bran
2%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 1.19g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 4)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.85g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bran - 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.