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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
Bran
Bran
7
:
0
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Iron +115.5%
Contains more Calcium +141.7%
Contains more Potassium +103.6%
Contains more Magnesium +343.4%
Contains more Copper +50.4%
Contains more Zinc +141.1%
Contains more Phosphorus +370.5%
Equal in Sodium - 4
Bran
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Cowpea (Black-eyed pea)
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains more Iron +115.5%
Contains more Calcium +141.7%
Contains more Potassium +103.6%
Contains more Magnesium +343.4%
Contains more Copper +50.4%
Contains more Zinc +141.1%
Contains more Phosphorus +370.5%
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
Bran
7
:
3
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
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 C +∞%
Contains more Vitamin A +∞%
Contains more Folate +300%
Bran
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Cowpea (Black-eyed pea)
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Folate +300%

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 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 Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran 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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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)

All nutrients comparison - raw data values

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

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.