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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.

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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 Iron +31.9%
Contains more Calcium +129.2%
Contains more Potassium +230.6%
Contains more Magnesium +394.3%
Contains more Copper +157.5%
Contains more Zinc +698.4%
Contains more Phosphorus +69.6%
Contains less Sodium -77.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains more Iron +31.9%
Contains more Calcium +129.2%
Contains more Potassium +230.6%
Contains more Magnesium +394.3%
Contains more Copper +157.5%
Contains more Zinc +698.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
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 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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed 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 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)

All nutrients comparison - raw data values

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