Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Okara
  5. Compare
  6. Okara vs. Cowpea (Black-eyed pea)

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

Compare

Summary of differences between Okara and Cowpea (Black-eyed pea)

  • Okara has more Selenium, and Calcium, while Cowpea (Black-eyed pea) has more Folate, Vitamin B1, Iron, Phosphorus, Copper, Zinc, Vitamin B5, and Magnesium.
  • Cowpea (Black-eyed pea) covers your daily need of Folate 46% more than Okara.
  • Okara contains 4 times more Selenium than Cowpea (Black-eyed pea). While Okara contains 10.6µg of Selenium, Cowpea (Black-eyed pea) contains only 2.5µg.

These are the specific foods used in this comparison Okara and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Okara 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.
Okara
Okara
2
:
8
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +233.3%
Contains more Selenium +324%
Contains more Iron +93.1%
Contains more Magnesium +103.8%
Contains more Phosphorus +160%
Contains more Potassium +30.5%
Contains less Sodium -55.6%
Contains more Zinc +130.4%
Contains more Copper +34%
Contains more Manganese +17.6%
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +233.3%
Contains more Selenium +324%
Contains more Iron +93.1%
Contains more Magnesium +103.8%
Contains more Phosphorus +160%
Contains more Potassium +30.5%
Contains less Sodium -55.6%
Contains more Zinc +130.4%
Contains more Copper +34%
Contains more Manganese +17.6%

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.
Okara
Okara
1
:
9
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin B6 +15%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +910%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +395%
Contains more Vitamin B5 +367%
Contains more Folate +700%
Okara
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 5% 5% 2% 6% 27% 20% 0% 0%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin B6 +15%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +910%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +395%
Contains more Vitamin B5 +367%
Contains more Folate +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
:
3
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Fats +226.4%
Contains more Water +16.6%
Contains more Protein +119.6%
Contains more Carbs +69.7%
Equal in Other - 0.94
Okara
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Cowpea (Black-eyed pea)
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 Fats +226.4%
Contains more Water +16.6%
Contains more Protein +119.6%
Contains more Carbs +69.7%
Equal in Other - 0.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Monounsaturated Fat +570.5%
Contains more Polyunsaturated fat +235.6%
Contains less Saturated Fat -28.5%
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains more Monounsaturated Fat +570.5%
Contains more Polyunsaturated fat +235.6%
Contains less Saturated Fat -28.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okara Cowpea (Black-eyed pea) Opinion
Net carbs 12.23g 14.26g Cowpea (Black-eyed pea)
Protein 3.52g 7.73g Cowpea (Black-eyed pea)
Fats 1.73g 0.53g Okara
Carbs 12.23g 20.76g Cowpea (Black-eyed pea)
Calories 76kcal 116kcal Cowpea (Black-eyed pea)
Sugar 3.3g Okara
Fiber 6.5g Cowpea (Black-eyed pea)
Calcium 80mg 24mg Okara
Iron 1.3mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 26mg 53mg Cowpea (Black-eyed pea)
Phosphorus 60mg 156mg Cowpea (Black-eyed pea)
Potassium 213mg 278mg Cowpea (Black-eyed pea)
Sodium 9mg 4mg Cowpea (Black-eyed pea)
Zinc 0.56mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.2mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.404mg 0.475mg Cowpea (Black-eyed pea)
Selenium 10.6µg 2.5µg Okara
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 0.02mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.02mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B3 0.1mg 0.495mg Cowpea (Black-eyed pea)
Vitamin B5 0.088mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.115mg 0.1mg Okara
Folate 26µg 208µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.05mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.131mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.159mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.244mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.212mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.041mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.157mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.162mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.093mg 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.193g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.295g 0.044g Okara
Polyunsaturated fat 0.755g 0.225g Okara

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Okara
Okara vs Soy milk
Soy milk
Okara
Okara vs Tofu
Tofu
Okara
Okara vs Porridge
Porridge
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Bean raw
Bean raw
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Chickpea raw
Chickpea raw
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Pea raw
Pea raw

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
5%
Okara
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
33%
Okara
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 52)
Which food is cheaper?
Okara
Okara is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.055g)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/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.