Oatmeal vs Cowpea (Black-eyed pea) - In-Depth Nutrition Comparison
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What are the main differences between Oatmeal and Cowpea (Black-eyed pea)?
- Oatmeal is richer in Iron, Vitamin B3, Vitamin B6, Vitamin A RAE, and Vitamin B2, yet Cowpea (Black-eyed pea) is richer in Folate, Copper, Fiber, Phosphorus, and Magnesium.
- Oatmeal's daily need coverage for Iron is 43% higher.
- Oatmeal has 130 times more Vitamin A RAE than Cowpea (Black-eyed pea). Oatmeal has 130µg of Vitamin A RAE, while Cowpea (Black-eyed pea) has 1µg.
We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 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
+233.3%
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Iron
+137.5%
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Magnesium
+103.8%
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Phosphorus
+102.6%
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Potassium
+355.7%
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Sodium
-91.8%
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Zinc
+108.1%
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Copper
+306.1%
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Calcium
+233.3%
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Iron
+137.5%
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Magnesium
+103.8%
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Phosphorus
+102.6%
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Potassium
+355.7%
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less
Sodium
-91.8%
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Zinc
+108.1%
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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Vitamin A
+2786.7%
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Vitamin B1
+28.7%
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Vitamin B2
+290.9%
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Vitamin B3
+511.1%
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Vitamin B6
+190%
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Vitamin E
+300%
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Vitamin C
+∞%
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Vitamin B5
+29.7%
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Folate
+372.7%
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Vitamin K
+325%
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Vitamin A
+2786.7%
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Vitamin B1
+28.7%
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Vitamin B2
+290.9%
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Vitamin B3
+511.1%
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Vitamin B6
+190%
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Vitamin E
+300%
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Vitamin C
+∞%
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Vitamin B5
+29.7%
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Folate
+372.7%
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Vitamin K
+325%
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 Sugar |
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Lower in price |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 9.97g | 14.26g |
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Protein | 2.37g | 7.73g |
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Fats | 1.36g | 0.53g |
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Carbs | 11.67g | 20.76g |
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Calories | 68kcal | 116kcal |
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Starch | 10.37g | g |
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Fructose | 0g | g |
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Sugar | 0.46g | 3.3g |
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Fiber | 1.7g | 6.5g |
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Calcium | 80mg | 24mg |
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Iron | 5.96mg | 2.51mg |
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Magnesium | 26mg | 53mg |
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Phosphorus | 77mg | 156mg |
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Potassium | 61mg | 278mg |
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Sodium | 49mg | 4mg |
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Zinc | 0.62mg | 1.29mg |
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Copper | 0.066mg | 0.268mg |
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Vitamin A | 433IU | 15IU |
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Vitamin E | 0.07mg | 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 | 0.26mg | 0.202mg |
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Vitamin B2 | 0.215mg | 0.055mg |
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Vitamin B3 | 3.025mg | 0.495mg |
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Vitamin B5 | 0.317mg | 0.411mg |
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Vitamin B6 | 0.29mg | 0.1mg |
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Folate | 44µg | 208µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 0.4µg | 1.7µg |
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Tryptophan | 0.04mg | 0.095mg |
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Threonine | 0.083mg | 0.294mg |
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Isoleucine | 0.105mg | 0.314mg |
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Leucine | 0.2mg | 0.592mg |
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Lysine | 0.135mg | 0.523mg |
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Methionine | 0.04mg | 0.11mg |
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Phenylalanine | 0.13mg | 0.451mg |
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Valine | 0.151mg | 0.368mg |
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Histidine | 0.057mg | 0.24mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | 0.003g | 0g |
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Saturated Fat | 0.226g | 0.138g |
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Monounsaturated Fat | 0.391g | 0.044g |
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Polyunsaturated fat | 0.426g | 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
27

24

Mineral Summary Score
44

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
14%

46%

Carbohydrates
12%

21%

Fats
6%

2%

Comparison summary
Which food is lower in Sugar?

Oatmeal is lower in Sugar (difference - 2.84g)
Which food is cheaper?

Oatmeal is cheaper (difference - $2)
Which food contains less Sodium?

Cowpea (Black-eyed pea) contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?

Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.088g)
Which food is lower in glycemic index?

Cowpea (Black-eyed pea) is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.