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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Porridge
Porridge
2
:
6
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Iron +49%
Contains more Calcium +262.5%
Contains more Potassium +1637.5%
Contains more Magnesium +960%
Contains more Copper +570%
Contains more Zinc +892.3%
Contains more Phosphorus +940%
Contains less Sodium -33.3%
Porridge
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Cowpea (Black-eyed pea)
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains more Iron +49%
Contains more Calcium +262.5%
Contains more Potassium +1637.5%
Contains more Magnesium +960%
Contains more Copper +570%
Contains more Zinc +892.3%
Contains more Phosphorus +940%
Contains less Sodium -33.3%

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
Porridge
Porridge
1
:
9
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1300%
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 Vitamin K +1600%
Contains more Folate +1633.3%
Equal in Vitamin B3 - 0.495
Porridge
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Cowpea (Black-eyed pea)
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1300%
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 Vitamin K +1600%
Contains more Folate +1633.3%
Equal in Vitamin B3 - 0.495

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Porridge
24
Cowpea (Black-eyed pea)
Mineral Summary Score
24
Porridge
44
Cowpea (Black-eyed pea)

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 the food
Protein
9%
Porridge
46%
Cowpea (Black-eyed pea)
Carbohydrates
11%
Porridge
21%
Cowpea (Black-eyed pea)
Fats
1%
Porridge
2%
Cowpea (Black-eyed pea)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Cowpea (Black-eyed pea)
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Porridge Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Porridge
Porridge contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Porridge Cowpea (Black-eyed pea) Opinion
Calories 50 116 Cowpea (Black-eyed pea)
Protein 1.44 7.73 Cowpea (Black-eyed pea)
Fats 0.21 0.53 Cowpea (Black-eyed pea)
Vitamin C 0 0.4 Cowpea (Black-eyed pea)
Carbs 10.52 20.76 Cowpea (Black-eyed pea)
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 2.51 Porridge
Calcium 87 24 Porridge
Potassium 16 278 Cowpea (Black-eyed pea)
Magnesium 5 53 Cowpea (Black-eyed pea)
Sugars 0.03 3.3 Porridge
Fiber 0.5 6.5 Cowpea (Black-eyed pea)
Copper 0.04 0.268 Cowpea (Black-eyed pea)
Zinc 0.13 1.29 Cowpea (Black-eyed pea)
Starch
Phosphorus 15 156 Cowpea (Black-eyed pea)
Sodium 6 4 Cowpea (Black-eyed pea)
Vitamin A 0 15 Cowpea (Black-eyed pea)
Vitamin E 0.02 0.28 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.055 0.202 Cowpea (Black-eyed pea)
Vitamin B2 0.025 0.055 Cowpea (Black-eyed pea)
Vitamin B3 0.52 0.495 Porridge
Vitamin B5 0.071 0.411 Cowpea (Black-eyed pea)
Vitamin B6 0.013 0.1 Cowpea (Black-eyed pea)
Vitamin B12 0 0
Vitamin K 0.1 1.7 Cowpea (Black-eyed pea)
Folate 12 208 Cowpea (Black-eyed pea)
Trans Fat 0 Porridge
Saturated Fat 0.033 0.138 Porridge
Monounsaturated Fat 0.028 0.044 Cowpea (Black-eyed pea)
Polyunsaturated fat 0.114 0.225 Cowpea (Black-eyed pea)
Tryptophan 0.02 0.095 Cowpea (Black-eyed pea)
Threonine 0.045 0.294 Cowpea (Black-eyed pea)
Isoleucine 0.063 0.314 Cowpea (Black-eyed pea)
Leucine 0.11 0.592 Cowpea (Black-eyed pea)
Lysine 0.037 0.523 Cowpea (Black-eyed pea)
Methionine 0.027 0.11 Cowpea (Black-eyed pea)
Phenylalanine 0.078 0.451 Cowpea (Black-eyed pea)
Valine 0.07 0.368 Cowpea (Black-eyed pea)
Histidine 0.033 0.24 Cowpea (Black-eyed pea)
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.