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  6. Oatmeal vs. Cowpea (Black-eyed pea)

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 B2, and vitamin A, 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 29 times more vitamin A than cowpea (Black-eyed pea). Oatmeal has 433IU of vitamin A, while cowpea (Black-eyed pea) has 15IU.
  • Cowpea (Black-eyed pea) has a lower glycemic index than oatmeal.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Contains more CalciumCalcium +233.3%
Contains more IronIron +137.5%
Contains more ManganeseManganese +17.5%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +103.8%
Contains more PotassiumPotassium +355.7%
Contains more CopperCopper +306.1%
Contains more ZincZinc +108.1%
Contains more PhosphorusPhosphorus +102.6%
Contains less SodiumSodium -91.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin B1Vitamin B1 +28.7%
Contains more Vitamin B2Vitamin B2 +290.9%
Contains more Vitamin B3Vitamin B3 +511.1%
Contains more Vitamin B6Vitamin B6 +190%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B5Vitamin B5 +29.7%
Contains more Vitamin KVitamin K +325%
Contains more FolateFolate +372.7%
Contains more CholineCholine +585.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Cowpea (Black-eyed pea) DV% diff.
Iron 5.96mg 2.51mg 43%
Folate 44µg 208µg 41%
Copper 0.066mg 0.268mg 22%
Fiber 1.7g 6.5g 19%
Vitamin B3 3.025mg 0.495mg 16%
Vitamin B6 0.29mg 0.1mg 15%
Vitamin A 130µg 1µg 14%
Vitamin B2 0.215mg 0.055mg 12%
Phosphorus 77mg 156mg 11%
Protein 2.37g 7.73g 11%
Magnesium 26mg 53mg 6%
Calcium 80mg 24mg 6%
Potassium 61mg 278mg 6%
Zinc 0.62mg 1.29mg 6%
Vitamin B1 0.26mg 0.202mg 5%
Selenium 5µg 2.5µg 5%
Choline 4.7mg 32.2mg 5%
Starch 10.37g 4%
Manganese 0.558mg 0.475mg 4%
Carbs 11.67g 20.76g 3%
Vitamin B5 0.317mg 0.411mg 2%
Calories 68kcal 116kcal 2%
Sodium 49mg 4mg 2%
Vitamin E 0.07mg 0.28mg 1%
Fats 1.36g 0.53g 1%
Monounsaturated fat 0.391g 0.044g 1%
Polyunsaturated fat 0.426g 0.225g 1%
Vitamin K 0.4µg 1.7µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 9.97g 14.26g N/A
Sugar 0.46g 3.3g N/A
Trans fat 0.003g 0g N/A
Saturated fat 0.226g 0.138g 0%
Tryptophan 0.04mg 0.095mg 0%
Threonine 0.083mg 0.294mg 0%
Isoleucine 0.105mg 0.314mg 0%
Leucine 0.2mg 0.592mg 0%
Lysine 0.135mg 0.523mg 0%
Methionine 0.04mg 0.11mg 0%
Phenylalanine 0.13mg 0.451mg 0%
Valine 0.151mg 0.368mg 0%
Histidine 0.057mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 FatsFats +156.6%
Contains more WaterWater +20%
Contains more ProteinProtein +226.2%
Contains more CarbsCarbs +77.9%
Contains more OtherOther +64.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains more Mono. FatMonounsaturated fat +788.6%
Contains more Poly. FatPolyunsaturated fat +89.3%
Contains less Sat. FatSaturated fat -38.9%

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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. 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.