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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.

Infographic

Oatmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oatmeal
Oatmeal
2
:
6
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +233.3%
Contains more Iron +137.5%
Contains more Magnesium +103.8%
Contains more Phosphorus +102.6%
Contains more Potassium +355.7%
Contains less Sodium -91.8%
Contains more Zinc +108.1%
Contains more Copper +306.1%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Calcium +233.3%
Contains more Iron +137.5%
Contains more Magnesium +103.8%
Contains more Phosphorus +102.6%
Contains more Potassium +355.7%
Contains less Sodium -91.8%
Contains more Zinc +108.1%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oatmeal
Oatmeal
5
:
5
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin A +2786.7%
Contains more Vitamin B1 +28.7%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +511.1%
Contains more Vitamin B6 +190%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +29.7%
Contains more Folate +372.7%
Contains more Vitamin K +325%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Cowpea (Black-eyed pea)
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 +2786.7%
Contains more Vitamin B1 +28.7%
Contains more Vitamin B2 +290.9%
Contains more Vitamin B3 +511.1%
Contains more Vitamin B6 +190%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +29.7%
Contains more Folate +372.7%
Contains more 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.
Oatmeal Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Cowpea (Black-eyed pea) Opinion
Net carbs 9.97g 14.26g Cowpea (Black-eyed pea)
Protein 2.37g 7.73g Cowpea (Black-eyed pea)
Fats 1.36g 0.53g Oatmeal
Carbs 11.67g 20.76g Cowpea (Black-eyed pea)
Calories 68kcal 116kcal Cowpea (Black-eyed pea)
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g 3.3g Oatmeal
Fiber 1.7g 6.5g Cowpea (Black-eyed pea)
Calcium 80mg 24mg Oatmeal
Iron 5.96mg 2.51mg Oatmeal
Magnesium 26mg 53mg Cowpea (Black-eyed pea)
Phosphorus 77mg 156mg Cowpea (Black-eyed pea)
Potassium 61mg 278mg Cowpea (Black-eyed pea)
Sodium 49mg 4mg Cowpea (Black-eyed pea)
Zinc 0.62mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.066mg 0.268mg Cowpea (Black-eyed pea)
Vitamin A 433IU 15IU Oatmeal
Vitamin E 0.07mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.26mg 0.202mg Oatmeal
Vitamin B2 0.215mg 0.055mg Oatmeal
Vitamin B3 3.025mg 0.495mg Oatmeal
Vitamin B5 0.317mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.29mg 0.1mg Oatmeal
Folate 44µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.04mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.083mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.105mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.2mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.135mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.04mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.13mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.151mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.057mg 0.24mg Cowpea (Black-eyed pea)
Cholesterol 0mg 0mg
Trans Fat 0.003g 0g Cowpea (Black-eyed pea)
Saturated Fat 0.226g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.391g 0.044g Oatmeal
Polyunsaturated fat 0.426g 0.225g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27
Oatmeal
24
Cowpea (Black-eyed pea)
Mineral Summary Score
44
Oatmeal
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
14%
Oatmeal
46%
Cowpea (Black-eyed pea)
Carbohydrates
12%
Oatmeal
21%
Cowpea (Black-eyed pea)
Fats
6%
Oatmeal
2%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 2.84g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.088g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
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.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.