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

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.
  • Cowpea (Black-eyed pea) has a lower glycemic index than porridge.

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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 +262.5%
Contains more IronIron +49%
Contains more SeleniumSelenium +12%
Contains more MagnesiumMagnesium +960%
Contains more PotassiumPotassium +1637.5%
Contains more CopperCopper +570%
Contains more ZincZinc +892.3%
Contains more PhosphorusPhosphorus +940%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%

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.
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B1Vitamin B1 +267.3%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B5Vitamin B5 +478.9%
Contains more Vitamin B6Vitamin B6 +669.2%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +1633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.495mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Cowpea (Black-eyed pea) DV% diff.
Folate 12µg 208µg 49%
Copper 0.04mg 0.268mg 25%
Fiber 0.5g 6.5g 24%
Manganese 0mg 0.475mg 21%
Phosphorus 15mg 156mg 20%
Iron 3.74mg 2.51mg 15%
Protein 1.44g 7.73g 13%
Vitamin B1 0.055mg 0.202mg 12%
Magnesium 5mg 53mg 11%
Zinc 0.13mg 1.29mg 11%
Potassium 16mg 278mg 8%
Vitamin B6 0.013mg 0.1mg 7%
Vitamin B5 0.071mg 0.411mg 7%
Choline 32.2mg 6%
Calcium 87mg 24mg 6%
Calories 50kcal 116kcal 3%
Carbs 10.52g 20.76g 3%
Vitamin B2 0.025mg 0.055mg 2%
Vitamin E 0.02mg 0.28mg 2%
Polyunsaturated fat 0.114g 0.225g 1%
Selenium 2.8µg 2.5µg 1%
Vitamin K 0.1µg 1.7µg 1%
Fats 0.21g 0.53g 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 10.02g 14.26g N/A
Sugar 0.03g 3.3g N/A
Sodium 6mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B3 0.52mg 0.495mg 0%
Saturated fat 0.033g 0.138g 0%
Monounsaturated fat 0.028g 0.044g 0%
Tryptophan 0.02mg 0.095mg 0%
Threonine 0.045mg 0.294mg 0%
Isoleucine 0.063mg 0.314mg 0%
Leucine 0.11mg 0.592mg 0%
Lysine 0.037mg 0.523mg 0%
Methionine 0.027mg 0.11mg 0%
Phenylalanine 0.078mg 0.451mg 0%
Valine 0.07mg 0.368mg 0%
Histidine 0.033mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 WaterWater +25.1%
Contains more ProteinProtein +436.8%
Contains more FatsFats +152.4%
Contains more CarbsCarbs +97.3%
Contains more OtherOther +327.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 less Sat. FatSaturated fat -76.1%
Contains more Mono. FatMonounsaturated fat +57.1%
Contains more Poly. FatPolyunsaturated fat +97.4%

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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. 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.