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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 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.

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% 26% 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% 0.9% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin AVitamin A +2786.7%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 68kcal 116kcal Cowpea (Black-eyed pea)
Protein 2.37g 7.73g Cowpea (Black-eyed pea)
Fats 1.36g 0.53g Oatmeal
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Net carbs 9.97g 14.26g Cowpea (Black-eyed pea)
Carbs 11.67g 20.76g Cowpea (Black-eyed pea)
Magnesium 26mg 53mg Cowpea (Black-eyed pea)
Calcium 80mg 24mg Oatmeal
Potassium 61mg 278mg Cowpea (Black-eyed pea)
Iron 5.96mg 2.51mg Oatmeal
Sugar 0.46g 3.3g Oatmeal
Fiber 1.7g 6.5g Cowpea (Black-eyed pea)
Copper 0.066mg 0.268mg Cowpea (Black-eyed pea)
Zinc 0.62mg 1.29mg Cowpea (Black-eyed pea)
Starch 10.37g Oatmeal
Phosphorus 77mg 156mg Cowpea (Black-eyed pea)
Sodium 49mg 4mg Cowpea (Black-eyed pea)
Vitamin A 433IU 15IU Oatmeal
Vitamin A 130µg 1µg Oatmeal
Vitamin E 0.07mg 0.28mg Cowpea (Black-eyed pea)
Manganese 0.558mg 0.475mg Oatmeal
Selenium 5µg 2.5µg Oatmeal
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
Vitamin K 0.4µg 1.7µg Cowpea (Black-eyed pea)
Folate 44µg 208µg Cowpea (Black-eyed pea)
Trans Fat 0.003g 0g Cowpea (Black-eyed pea)
Choline 4.7mg 32.2mg 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
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)

Which food is preferable for your diet?

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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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
25%
Oatmeal
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
45%
Oatmeal
43%
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

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.