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Pumpkin seed vs Cowpea (Black-eyed pea) - In-Depth Nutrition Comparison

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

  • Pumpkin seed is richer in Zinc, Magnesium, Fiber, Copper, Potassium, and Iron, yet Cowpea (Black-eyed pea) is richer in Folate, Vitamin B1, and Phosphorus.
  • Pumpkin seed's daily need coverage for Zinc is 82% higher.
  • Pumpkin seed has 27 times more Saturated Fat than Cowpea (Black-eyed pea). Pumpkin seed has 3.67g of Saturated Fat, while Cowpea (Black-eyed pea) has 0.138g.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Pumpkin seed 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
Contains more Calcium +129.2%
Contains more Iron +31.9%
Contains more Magnesium +394.3%
Contains more Potassium +230.6%
Contains more Zinc +698.4%
Contains more Copper +157.5%
Contains more Phosphorus +69.6%
Contains less Sodium -77.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Calcium +129.2%
Contains more Iron +31.9%
Contains more Magnesium +394.3%
Contains more Potassium +230.6%
Contains more Zinc +698.4%
Contains more Copper +157.5%
Contains more Phosphorus +69.6%
Contains less Sodium -77.8%

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
:
Contains more Vitamin A +313.3%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +494.1%
Contains more Vitamin B3 +73.1%
Contains more Vitamin B5 +633.9%
Contains more Vitamin B6 +170.3%
Contains more Folate +2211.1%
Equal in Vitamin B2 - 0.055
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin A +313.3%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +494.1%
Contains more Vitamin B3 +73.1%
Contains more Vitamin B5 +633.9%
Contains more Vitamin B6 +170.3%
Contains more Folate +2211.1%
Equal in Vitamin B2 - 0.055

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.
Pumpkin seed Cowpea (Black-eyed pea)
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Cowpea (Black-eyed pea) Opinion
Net carbs 35.35g 14.26g Pumpkin seed
Protein 18.55g 7.73g Pumpkin seed
Fats 19.4g 0.53g Pumpkin seed
Carbs 53.75g 20.76g Pumpkin seed
Calories 446kcal 116kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g 3.3g Pumpkin seed
Fiber 18.4g 6.5g Pumpkin seed
Calcium 55mg 24mg Pumpkin seed
Iron 3.31mg 2.51mg Pumpkin seed
Magnesium 262mg 53mg Pumpkin seed
Phosphorus 92mg 156mg Cowpea (Black-eyed pea)
Potassium 919mg 278mg Pumpkin seed
Sodium 18mg 4mg Cowpea (Black-eyed pea)
Zinc 10.3mg 1.29mg Pumpkin seed
Copper 0.69mg 0.268mg Pumpkin seed
Vitamin A 62IU 15IU Pumpkin seed
Vitamin E mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.034mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.052mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B3 0.286mg 0.495mg Cowpea (Black-eyed pea)
Vitamin B5 0.056mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.037mg 0.1mg Cowpea (Black-eyed pea)
Folate 9µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.326mg 0.095mg Pumpkin seed
Threonine 0.683mg 0.294mg Pumpkin seed
Isoleucine 0.956mg 0.314mg Pumpkin seed
Leucine 1.572mg 0.592mg Pumpkin seed
Lysine 1.386mg 0.523mg Pumpkin seed
Methionine 0.417mg 0.11mg Pumpkin seed
Phenylalanine 0.924mg 0.451mg Pumpkin seed
Valine 1.491mg 0.368mg Pumpkin seed
Histidine 0.515mg 0.24mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 6.032g 0.044g Pumpkin seed
Polyunsaturated fat 8.844g 0.225g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed 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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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
Pumpkin seed
24
Cowpea (Black-eyed pea)
Mineral Summary Score
120
Pumpkin seed
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 food.
Protein
111%
Pumpkin seed
46%
Cowpea (Black-eyed pea)
Carbohydrates
54%
Pumpkin seed
21%
Cowpea (Black-eyed pea)
Fats
90%
Pumpkin seed
2%
Cowpea (Black-eyed pea)

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 3.532g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 52)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $0.2)
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)

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 to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.