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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.

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

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
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 C +∞%
Contains more Vitamin A +∞%
Contains more Folate +271.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
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 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 C +∞%
Contains more Vitamin A +∞%
Contains more Folate +271.4%

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
33
Oat
24
Cowpea (Black-eyed pea)
Mineral Summary Score
112
Oat
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
101%
Oat
46%
Cowpea (Black-eyed pea)
Carbohydrates
66%
Oat
21%
Cowpea (Black-eyed pea)
Fats
32%
Oat
2%
Cowpea (Black-eyed pea)

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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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 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.

All nutrients comparison - raw data values

Nutrient Oat Cowpea (Black-eyed pea) Opinion
Calories 389 116 Oat
Protein 16.89 7.73 Oat
Fats 6.9 0.53 Oat
Vitamin C 0 0.4 Cowpea (Black-eyed pea)
Carbs 66.27 20.76 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 2.51 Oat
Calcium 54 24 Oat
Potassium 429 278 Oat
Magnesium 177 53 Oat
Sugar 3.3 Oat
Fiber 10.6 6.5 Oat
Copper 0.626 0.268 Oat
Zinc 3.97 1.29 Oat
Starch
Phosphorus 523 156 Oat
Sodium 2 4 Oat
Vitamin A 0 15 Cowpea (Black-eyed pea)
Vitamin E 0.28 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.763 0.202 Oat
Vitamin B2 0.139 0.055 Oat
Vitamin B3 0.961 0.495 Oat
Vitamin B5 1.349 0.411 Oat
Vitamin B6 0.119 0.1 Oat
Vitamin B12 0 0
Vitamin K 1.7 Cowpea (Black-eyed pea)
Folate 56 208 Cowpea (Black-eyed pea)
Trans Fat 0 Oat
Saturated Fat 1.217 0.138 Cowpea (Black-eyed pea)
Monounsaturated Fat 2.178 0.044 Oat
Polyunsaturated fat 2.535 0.225 Oat
Tryptophan 0.234 0.095 Oat
Threonine 0.575 0.294 Oat
Isoleucine 0.694 0.314 Oat
Leucine 1.284 0.592 Oat
Lysine 0.701 0.523 Oat
Methionine 0.312 0.11 Oat
Phenylalanine 0.895 0.451 Oat
Valine 0.937 0.368 Oat
Histidine 0.405 0.24 Oat
Fructose

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. 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.