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.
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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
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Calcium
+141.7%
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Iron
+115.5%
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Magnesium
+343.4%
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Phosphorus
+370.5%
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Potassium
+103.6%
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Zinc
+141.1%
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Copper
+50.4%
Equal in Sodium - 4
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Calcium
+141.7%
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Iron
+115.5%
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Magnesium
+343.4%
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Phosphorus
+370.5%
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Potassium
+103.6%
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Zinc
+141.1%
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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
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Vitamin E
+260.7%
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Vitamin B1
+479.2%
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Vitamin B2
+300%
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Vitamin B3
+88.7%
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Vitamin B5
+263.5%
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Vitamin B6
+65%
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Vitamin K
+88.2%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Folate
+300%
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Vitamin E
+260.7%
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Vitamin B1
+479.2%
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Vitamin B2
+300%
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Vitamin B3
+88.7%
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Vitamin B5
+263.5%
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Vitamin B6
+65%
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Vitamin K
+88.2%
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Vitamin A
+∞%
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Vitamin C
+∞%
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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.
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in Sugar |
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Lower in price |
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Rich in minerals |
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Rich in vitamins |
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Lower in Sodium | Equal | ||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 50.82g | 14.26g |
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Protein | 17.3g | 7.73g |
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Fats | 7.03g | 0.53g |
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Carbs | 66.22g | 20.76g |
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Calories | 246kcal | 116kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | 1.45g | 3.3g |
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Fiber | 15.4g | 6.5g |
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Calcium | 58mg | 24mg |
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Iron | 5.41mg | 2.51mg |
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Magnesium | 235mg | 53mg |
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Phosphorus | 734mg | 156mg |
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Potassium | 566mg | 278mg |
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Sodium | 4mg | 4mg | |
Zinc | 3.11mg | 1.29mg |
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Copper | 0.403mg | 0.268mg |
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Vitamin A | 0IU | 15IU |
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Vitamin E | 1.01mg | 0.28mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0mg | 0.4mg |
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Vitamin B1 | 1.17mg | 0.202mg |
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Vitamin B2 | 0.22mg | 0.055mg |
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Vitamin B3 | 0.934mg | 0.495mg |
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Vitamin B5 | 1.494mg | 0.411mg |
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Vitamin B6 | 0.165mg | 0.1mg |
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Folate | 52µg | 208µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 3.2µg | 1.7µg |
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Tryptophan | 0.335mg | 0.095mg |
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Threonine | 0.502mg | 0.294mg |
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Isoleucine | 0.668mg | 0.314mg |
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Leucine | 1.374mg | 0.592mg |
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Lysine | 0.76mg | 0.523mg |
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Methionine | 0.335mg | 0.11mg |
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Phenylalanine | 0.908mg | 0.451mg |
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Valine | 0.964mg | 0.368mg |
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Histidine | 0.41mg | 0.24mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | g | 0g |
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Saturated Fat | 1.328g | 0.138g |
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Monounsaturated Fat | 2.376g | 0.044g |
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Polyunsaturated fat | 2.766g | 0.225g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

24

Mineral Summary Score
122

44

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%

46%

Carbohydrates
66%

21%

Fats
32%

2%

Comparison summary
Which food is lower in Saturated Fat?

Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 1.19g)
Which food is lower in glycemic index?

Cowpea (Black-eyed pea) is lower in glycemic index (difference - 4)
Which food is lower in Sugar?

Bran is lower in Sugar (difference - 1.85g)
Which food is cheaper?

Bran is cheaper (difference - $2)
Which food is richer in minerals?

Bran is relatively richer in minerals
Which food is richer in vitamins?

Bran is relatively richer in vitamins
Which food contains less Sodium?
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The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)