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

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What are the main differences between Porridge and Cowpea (Black-eyed pea)?

  • Porridge is richer in Iron, yet Cowpea (Black-eyed pea) is richer in Folate, Copper, Fiber, Manganese, Phosphorus, Vitamin B1, Magnesium, Zinc, and Potassium.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 49% higher.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Porridge 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 +262.5%
Contains more Iron +49%
Contains more Selenium +12%
Contains more Magnesium +960%
Contains more Phosphorus +940%
Contains more Potassium +1637.5%
Contains less Sodium -33.3%
Contains more Zinc +892.3%
Contains more Copper +570%
Contains more Manganese +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +262.5%
Contains more Iron +49%
Contains more Selenium +12%
Contains more Magnesium +960%
Contains more Phosphorus +940%
Contains more Potassium +1637.5%
Contains less Sodium -33.3%
Contains more Zinc +892.3%
Contains more Copper +570%
Contains more Manganese +∞%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +267.3%
Contains more Vitamin B2 +120%
Contains more Vitamin B5 +478.9%
Contains more Vitamin B6 +669.2%
Contains more Folate +1633.3%
Contains more Vitamin K +1600%
Equal in Vitamin B3 - 0.495
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% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 0% 1%
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 A +∞%
Contains more Vitamin E +1300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +267.3%
Contains more Vitamin B2 +120%
Contains more Vitamin B5 +478.9%
Contains more Vitamin B6 +669.2%
Contains more Folate +1633.3%
Contains more Vitamin K +1600%
Equal in Vitamin B3 - 0.495

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +25.1%
Contains more Protein +436.8%
Contains more Fats +152.4%
Contains more Carbs +97.3%
Contains more Other +327.3%
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 Water +25.1%
Contains more Protein +436.8%
Contains more Fats +152.4%
Contains more Carbs +97.3%
Contains more Other +327.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -76.1%
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +97.4%
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains less Saturated Fat -76.1%
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +97.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Cowpea (Black-eyed pea) Opinion
Net carbs 10.02g 14.26g Cowpea (Black-eyed pea)
Protein 1.44g 7.73g Cowpea (Black-eyed pea)
Fats 0.21g 0.53g Cowpea (Black-eyed pea)
Carbs 10.52g 20.76g Cowpea (Black-eyed pea)
Calories 50kcal 116kcal Cowpea (Black-eyed pea)
Sugar 0.03g 3.3g Porridge
Fiber 0.5g 6.5g Cowpea (Black-eyed pea)
Calcium 87mg 24mg Porridge
Iron 3.74mg 2.51mg Porridge
Magnesium 5mg 53mg Cowpea (Black-eyed pea)
Phosphorus 15mg 156mg Cowpea (Black-eyed pea)
Potassium 16mg 278mg Cowpea (Black-eyed pea)
Sodium 6mg 4mg Cowpea (Black-eyed pea)
Zinc 0.13mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.04mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0mg 0.475mg Cowpea (Black-eyed pea)
Selenium 2.8µg 2.5µg Porridge
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.02mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.055mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.025mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B3 0.52mg 0.495mg Porridge
Vitamin B5 0.071mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.013mg 0.1mg Cowpea (Black-eyed pea)
Folate 12µg 208µg Cowpea (Black-eyed pea)
Choline 32.2mg Cowpea (Black-eyed pea)
Vitamin K 0.1µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.02mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.045mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.063mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.11mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.037mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.027mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.078mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.07mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.033mg 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.033g 0.138g Porridge
Monounsaturated Fat 0.028g 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.114g 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge 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
4%
Porridge
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
21%
Porridge
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 3.27g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 14)
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)
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.

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.