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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 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 than Cowpea (Black-eyed pea). Oatmeal has 130µg of Vitamin A, 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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Oatmeal 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
Oatmeal
Oatmeal
2
:
6
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Iron +137.5%
Contains more Calcium +233.3%
Contains more Potassium +355.7%
Contains more Magnesium +103.8%
Contains more Copper +306.1%
Contains more Zinc +108.1%
Contains more Phosphorus +102.6%
Contains less Sodium -91.8%
Oatmeal
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Cowpea (Black-eyed pea)
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains more Iron +137.5%
Contains more Calcium +233.3%
Contains more Potassium +355.7%
Contains more Magnesium +103.8%
Contains more Copper +306.1%
Contains more Zinc +108.1%
Contains more Phosphorus +102.6%
Contains less Sodium -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" 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 C +∞%
Contains more Vitamin E +300%
Contains more Vitamin B5 +29.7%
Contains more Vitamin K +325%
Contains more Folate +372.7%
Oatmeal
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
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 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 C +∞%
Contains more Vitamin E +300%
Contains more Vitamin B5 +29.7%
Contains more Vitamin K +325%
Contains more Folate +372.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the 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 table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oatmeal 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 contains less Sugars?
Oatmeal
Oatmeal contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oatmeal Cowpea (Black-eyed pea) Opinion
Calories 68 116 Cowpea (Black-eyed pea)
Protein 2.37 7.73 Cowpea (Black-eyed pea)
Fats 1.36 0.53 Oatmeal
Vitamin C 0 0.4 Cowpea (Black-eyed pea)
Carbs 11.67 20.76 Cowpea (Black-eyed pea)
Cholesterol 0 0
Vitamin D 0 0
Iron 5.96 2.51 Oatmeal
Calcium 80 24 Oatmeal
Potassium 61 278 Cowpea (Black-eyed pea)
Magnesium 26 53 Cowpea (Black-eyed pea)
Sugars 0.46 3.3 Oatmeal
Fiber 1.7 6.5 Cowpea (Black-eyed pea)
Copper 0.066 0.268 Cowpea (Black-eyed pea)
Zinc 0.62 1.29 Cowpea (Black-eyed pea)
Starch 10.37 Oatmeal
Phosphorus 77 156 Cowpea (Black-eyed pea)
Sodium 49 4 Cowpea (Black-eyed pea)
Vitamin A 433 15 Oatmeal
Vitamin E 0.07 0.28 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.26 0.202 Oatmeal
Vitamin B2 0.215 0.055 Oatmeal
Vitamin B3 3.025 0.495 Oatmeal
Vitamin B5 0.317 0.411 Cowpea (Black-eyed pea)
Vitamin B6 0.29 0.1 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 1.7 Cowpea (Black-eyed pea)
Folate 44 208 Cowpea (Black-eyed pea)
Trans Fat 0.003 0 Cowpea (Black-eyed pea)
Saturated Fat 0.226 0.138 Cowpea (Black-eyed pea)
Monounsaturated Fat 0.391 0.044 Oatmeal
Polyunsaturated fat 0.426 0.225 Oatmeal
Tryptophan 0.04 0.095 Cowpea (Black-eyed pea)
Threonine 0.083 0.294 Cowpea (Black-eyed pea)
Isoleucine 0.105 0.314 Cowpea (Black-eyed pea)
Leucine 0.2 0.592 Cowpea (Black-eyed pea)
Lysine 0.135 0.523 Cowpea (Black-eyed pea)
Methionine 0.04 0.11 Cowpea (Black-eyed pea)
Phenylalanine 0.13 0.451 Cowpea (Black-eyed pea)
Valine 0.151 0.368 Cowpea (Black-eyed pea)
Histidine 0.057 0.24 Cowpea (Black-eyed pea)
Fructose 0 Oatmeal

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 of 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.