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Oat vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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Differences between Oat and Cowpea (Black-eyed pea)

  • Oat has more Manganese, Phosphorus, Vitamin B1, Copper, Magnesium, Iron, Zinc, Vitamin B5, and Fiber, while Cowpea (Black-eyed pea) has more Folate.
  • Oat's daily need coverage for Manganese is 193% higher.
  • Cowpea (Black-eyed pea) contains 4 times less Vitamin B1 than Oat. Oat contains 0.763mg of Vitamin B1, while Cowpea (Black-eyed pea) contains 0.202mg.

The food types used in this comparison are Oats and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Oat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +125%
Contains more Iron +88%
Contains more Magnesium +234%
Contains more Phosphorus +235.3%
Contains more Potassium +54.3%
Contains less Sodium -50%
Contains more Zinc +207.8%
Contains more Copper +133.6%
Contains more Manganese +934.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +125%
Contains more Iron +88%
Contains more Magnesium +234%
Contains more Phosphorus +235.3%
Contains more Potassium +54.3%
Contains less Sodium -50%
Contains more Zinc +207.8%
Contains more Copper +133.6%
Contains more Manganese +934.9%

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.
Oat
5
:
Contains more Vitamin B1 +277.7%
Contains more Vitamin B2 +152.7%
Contains more Vitamin B3 +94.1%
Contains more Vitamin B5 +228.2%
Contains more Vitamin B6 +19%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +271.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 18% 5%
Contains more Vitamin B1 +277.7%
Contains more Vitamin B2 +152.7%
Contains more Vitamin B3 +94.1%
Contains more Vitamin B5 +228.2%
Contains more Vitamin B6 +19%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +271.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +118.5%
Contains more Fats +1201.9%
Contains more Carbs +219.2%
Contains more Other +83%
Contains more Water +752.1%
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 Protein +118.5%
Contains more Fats +1201.9%
Contains more Carbs +219.2%
Contains more Other +83%
Contains more Water +752.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4850%
Contains more Polyunsaturated fat +1026.7%
Contains less Saturated Fat -88.7%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains more Monounsaturated Fat +4850%
Contains more Polyunsaturated fat +1026.7%
Contains less Saturated Fat -88.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Cowpea (Black-eyed pea) Opinion
Net carbs 55.67g 14.26g Oat
Protein 16.89g 7.73g Oat
Fats 6.9g 0.53g Oat
Carbs 66.27g 20.76g Oat
Calories 389kcal 116kcal Oat
Sugar 3.3g Oat
Fiber 10.6g 6.5g Oat
Calcium 54mg 24mg Oat
Iron 4.72mg 2.51mg Oat
Magnesium 177mg 53mg Oat
Phosphorus 523mg 156mg Oat
Potassium 429mg 278mg Oat
Sodium 2mg 4mg Oat
Zinc 3.97mg 1.29mg Oat
Copper 0.626mg 0.268mg Oat
Manganese 4.916mg 0.475mg Oat
Selenium 2.5µg Cowpea (Black-eyed pea)
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.763mg 0.202mg Oat
Vitamin B2 0.139mg 0.055mg Oat
Vitamin B3 0.961mg 0.495mg Oat
Vitamin B5 1.349mg 0.411mg Oat
Vitamin B6 0.119mg 0.1mg Oat
Folate 56µg 208µg Cowpea (Black-eyed pea)
Choline 32.2mg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.234mg 0.095mg Oat
Threonine 0.575mg 0.294mg Oat
Isoleucine 0.694mg 0.314mg Oat
Leucine 1.284mg 0.592mg Oat
Lysine 0.701mg 0.523mg Oat
Methionine 0.312mg 0.11mg Oat
Phenylalanine 0.895mg 0.451mg Oat
Valine 0.937mg 0.368mg Oat
Histidine 0.405mg 0.24mg Oat
Saturated Fat 1.217g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 2.178g 0.044g Oat
Polyunsaturated fat 2.535g 0.225g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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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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
30%
Oat
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
154%
Oat
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 2mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 1.079g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.