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  6. Okara vs. Cowpea (Black-eyed pea)

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

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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 for 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
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 SeleniumSelenium +324%
Contains more MagnesiumMagnesium +103.8%
Contains more PotassiumPotassium +30.5%
Contains more IronIron +93.1%
Contains more CopperCopper +34%
Contains more ZincZinc +130.4%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +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
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% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20% 0%
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% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +910%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +395%
Contains more Vitamin B5Vitamin B5 +367%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okara Cowpea (Black-eyed pea) DV% diff.
Folate 26µg 208µg 46%
Fiber 6.5g 26%
Vitamin B1 0.02mg 0.202mg 15%
Iron 1.3mg 2.51mg 15%
Selenium 10.6µg 2.5µg 15%
Phosphorus 60mg 156mg 14%
Copper 0.2mg 0.268mg 8%
Protein 3.52g 7.73g 8%
Zinc 0.56mg 1.29mg 7%
Choline 32.2mg 6%
Magnesium 26mg 53mg 6%
Calcium 80mg 24mg 6%
Vitamin B5 0.088mg 0.411mg 6%
Polyunsaturated fat 0.755g 0.225g 4%
Carbs 12.23g 20.76g 3%
Manganese 0.404mg 0.475mg 3%
Vitamin B2 0.02mg 0.055mg 3%
Vitamin B3 0.1mg 0.495mg 2%
Calories 76kcal 116kcal 2%
Vitamin E 0.28mg 2%
Potassium 213mg 278mg 2%
Fats 1.73g 0.53g 2%
Vitamin K 1.7µg 1%
Monounsaturated fat 0.295g 0.044g 1%
Vitamin B6 0.115mg 0.1mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 12.23g 14.26g N/A
Sugar 3.3g N/A
Sodium 9mg 4mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.193g 0.138g 0%
Tryptophan 0.05mg 0.095mg 0%
Threonine 0.131mg 0.294mg 0%
Isoleucine 0.159mg 0.314mg 0%
Leucine 0.244mg 0.592mg 0%
Lysine 0.212mg 0.523mg 0%
Methionine 0.041mg 0.11mg 0%
Phenylalanine 0.157mg 0.451mg 0%
Valine 0.162mg 0.368mg 0%
Histidine 0.093mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
2
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 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 +226.4%
Contains more WaterWater +16.6%
Contains more ProteinProtein +119.6%
Contains more CarbsCarbs +69.7%
~equal in Other ~0.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
2
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 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 +570.5%
Contains more Poly. FatPolyunsaturated fat +235.6%
Contains less Sat. FatSaturated fat -28.5%

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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.