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.
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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
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Calcium
+262.5%
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Iron
+49%
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Magnesium
+960%
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Phosphorus
+940%
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Potassium
+1637.5%
Contains
less
Sodium
-33.3%
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Zinc
+892.3%
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Copper
+570%
Contains
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Calcium
+262.5%
Contains
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Iron
+49%
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Magnesium
+960%
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Phosphorus
+940%
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Potassium
+1637.5%
Contains
less
Sodium
-33.3%
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Zinc
+892.3%
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Copper
+570%
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
:
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Vitamin A
+∞%
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Vitamin E
+1300%
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Vitamin C
+∞%
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Vitamin B1
+267.3%
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Vitamin B2
+120%
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Vitamin B5
+478.9%
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Vitamin B6
+669.2%
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Folate
+1633.3%
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Vitamin K
+1600%
Equal in Vitamin B3 - 0.495
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Vitamin A
+∞%
Contains
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Vitamin E
+1300%
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Vitamin C
+∞%
Contains
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Vitamin B1
+267.3%
Contains
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Vitamin B2
+120%
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Vitamin B5
+478.9%
Contains
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Vitamin B6
+669.2%
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Folate
+1633.3%
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Vitamin K
+1600%
Equal in Vitamin B3 - 0.495
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.
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Lower in Sugar |
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Lower in Saturated Fat |
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Lower in price |
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Lower in Sodium |
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Lower in glycemic index |
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Rich in vitamins |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 10.02g | 14.26g |
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Protein | 1.44g | 7.73g |
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Fats | 0.21g | 0.53g |
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Carbs | 10.52g | 20.76g |
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Calories | 50kcal | 116kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | 0.03g | 3.3g |
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Fiber | 0.5g | 6.5g |
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Calcium | 87mg | 24mg |
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Iron | 3.74mg | 2.51mg |
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Magnesium | 5mg | 53mg |
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Phosphorus | 15mg | 156mg |
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Potassium | 16mg | 278mg |
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Sodium | 6mg | 4mg |
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Zinc | 0.13mg | 1.29mg |
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Copper | 0.04mg | 0.268mg |
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Vitamin A | 0IU | 15IU |
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Vitamin E | 0.02mg | 0.28mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0mg | 0.4mg |
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Vitamin B1 | 0.055mg | 0.202mg |
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Vitamin B2 | 0.025mg | 0.055mg |
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Vitamin B3 | 0.52mg | 0.495mg |
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Vitamin B5 | 0.071mg | 0.411mg |
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Vitamin B6 | 0.013mg | 0.1mg |
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Folate | 12µg | 208µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 0.1µg | 1.7µg |
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Tryptophan | 0.02mg | 0.095mg |
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Threonine | 0.045mg | 0.294mg |
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Isoleucine | 0.063mg | 0.314mg |
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Leucine | 0.11mg | 0.592mg |
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Lysine | 0.037mg | 0.523mg |
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Methionine | 0.027mg | 0.11mg |
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Phenylalanine | 0.078mg | 0.451mg |
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Valine | 0.07mg | 0.368mg |
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Histidine | 0.033mg | 0.24mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | g | 0g |
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Saturated Fat | 0.033g | 0.138g |
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Monounsaturated Fat | 0.028g | 0.044g |
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Polyunsaturated fat | 0.114g | 0.225g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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
4

24

Mineral Summary Score
24

44

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
9%

46%

Carbohydrates
11%

21%

Fats
1%

2%

Comparison summary
Which food is lower in Sugar?

Porridge is lower in Sugar (difference - 3.27g)
Which food is lower in Saturated Fat?

Porridge is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?

Porridge is cheaper (difference - $2)
Which food contains less Sodium?

Cowpea (Black-eyed pea) contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?

Cowpea (Black-eyed pea) is lower in glycemic index (difference - 14)
Which food is richer in vitamins?

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.