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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.
Contains less Sodium -75%
Contains more Manganese +102.9%
Contains more Selenium +208%
Contains more Calcium +140%
Contains more Iron +185.2%
Contains more Magnesium +32.5%
Contains more Phosphorus +31.1%
Contains more Potassium +202.2%
Contains more Zinc +143.4%
Contains more Copper +306.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains less Sodium -75%
Contains more Manganese +102.9%
Contains more Selenium +208%
Contains more Calcium +140%
Contains more Iron +185.2%
Contains more Magnesium +32.5%
Contains more Phosphorus +31.1%
Contains more Potassium +202.2%
Contains more Zinc +143.4%
Contains more Copper +306.1%

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
0
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B2 +61.8%
Contains more Vitamin B3 +243.8%
Contains more Vitamin B5 +89.4%
Contains more Vitamin B6 +300%
Contains more Folate +3366.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.3%
Contains more Vitamin B2 +61.8%
Contains more Vitamin B3 +243.8%
Contains more Vitamin B5 +89.4%
Contains more Vitamin B6 +300%
Contains more Folate +3366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +62.3%
Contains more Water +19.9%
Contains more Protein +140.8%
Contains more Carbs +81.5%
Contains more Other +91.8%
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 Fats +62.3%
Contains more Water +19.9%
Contains more Protein +140.8%
Contains more Carbs +81.5%
Contains more Other +91.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +561.4%
Contains more Polyunsaturated fat +50.7%
Contains less Saturated Fat -15.3%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains more Monounsaturated Fat +561.4%
Contains more Polyunsaturated fat +50.7%
Contains less Saturated Fat -15.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Cowpea (Black-eyed pea)
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Cowpea (Black-eyed pea) Opinion
Net carbs 8.84g 14.26g Cowpea (Black-eyed pea)
Protein 3.21g 7.73g Cowpea (Black-eyed pea)
Fats 0.86g 0.53g Bran
Carbs 11.44g 20.76g Cowpea (Black-eyed pea)
Calories 40kcal 116kcal Cowpea (Black-eyed pea)
Sugar 3.3g Bran
Fiber 2.6g 6.5g Cowpea (Black-eyed pea)
Calcium 10mg 24mg Cowpea (Black-eyed pea)
Iron 0.88mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 40mg 53mg Cowpea (Black-eyed pea)
Phosphorus 119mg 156mg Cowpea (Black-eyed pea)
Potassium 92mg 278mg Cowpea (Black-eyed pea)
Sodium 1mg 4mg Bran
Zinc 0.53mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.066mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.964mg 0.475mg Bran
Selenium 7.7µg 2.5µg Bran
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.16mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.034mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B3 0.144mg 0.495mg Cowpea (Black-eyed pea)
Vitamin B5 0.217mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.025mg 0.1mg Cowpea (Black-eyed pea)
Folate 6µg 208µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.057mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.086mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.114mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.235mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.13mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.057mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.155mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.165mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.07mg 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.163g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.291g 0.044g Bran
Polyunsaturated fat 0.339g 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Bran
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
33%
Bran
43%
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 - 0.025g)
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 richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.