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  6. Pumpkin seeds vs. Cowpea (Black-eyed pea)

Pumpkin seeds vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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

  • Pumpkin seeds are richer in Zinc, Magnesium, Fiber, Copper, Potassium, and Iron, yet Cowpea (Black-eyed pea) is richer in Folate, Vitamin B1, and Phosphorus.
  • Pumpkin seeds' daily need coverage for Zinc is 82% higher.
  • Pumpkin seeds have 27 times more Saturated Fat than Cowpea (Black-eyed pea). Pumpkin seeds have 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 seeds 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" 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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 MagnesiumMagnesium +394.3%
Contains more CalciumCalcium +129.2%
Contains more PotassiumPotassium +230.6%
Contains more IronIron +31.9%
Contains more CopperCopper +157.5%
Contains more ZincZinc +698.4%
Contains more PhosphorusPhosphorus +69.6%
Contains less SodiumSodium -77.8%
~equal in Manganese ~0.475mg

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 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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% 0.9% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin AVitamin A +313.3%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin B1Vitamin B1 +494.1%
Contains more Vitamin B3Vitamin B3 +73.1%
Contains more Vitamin B5Vitamin B5 +633.9%
Contains more Vitamin B6Vitamin B6 +170.3%
Contains more FolateFolate +2211.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 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 ProteinProtein +140%
Contains more FatsFats +3560.4%
Contains more CarbsCarbs +158.9%
Contains more OtherOther +304.3%
Contains more WaterWater +1456.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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 more Mono. FatMonounsaturated Fat +13609.1%
Contains more Poly. FatPolyunsaturated fat +3830.7%
Contains less Sat. FatSaturated Fat -96.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds 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 seeds Cowpea (Black-eyed pea) Opinion
Calories 446kcal 116kcal Pumpkin seeds
Protein 18.55g 7.73g Pumpkin seeds
Fats 19.4g 0.53g Pumpkin seeds
Vitamin C 0.3mg 0.4mg Cowpea (Black-eyed pea)
Net carbs 35.35g 14.26g Pumpkin seeds
Carbs 53.75g 20.76g Pumpkin seeds
Magnesium 262mg 53mg Pumpkin seeds
Calcium 55mg 24mg Pumpkin seeds
Potassium 919mg 278mg Pumpkin seeds
Iron 3.31mg 2.51mg Pumpkin seeds
Sugar 3.3g Pumpkin seeds
Fiber 18.4g 6.5g Pumpkin seeds
Copper 0.69mg 0.268mg Pumpkin seeds
Zinc 10.3mg 1.29mg Pumpkin seeds
Phosphorus 92mg 156mg Cowpea (Black-eyed pea)
Sodium 18mg 4mg Cowpea (Black-eyed pea)
Vitamin A 62IU 15IU Pumpkin seeds
Vitamin A 3µg 1µg Pumpkin seeds
Vitamin E 0.28mg Cowpea (Black-eyed pea)
Manganese 0.496mg 0.475mg Pumpkin seeds
Selenium 2.5µg 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)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Folate 9µg 208µg Cowpea (Black-eyed pea)
Choline 32.2mg Cowpea (Black-eyed pea)
Saturated Fat 3.67g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 6.032g 0.044g Pumpkin seeds
Polyunsaturated fat 8.844g 0.225g Pumpkin seeds
Tryptophan 0.326mg 0.095mg Pumpkin seeds
Threonine 0.683mg 0.294mg Pumpkin seeds
Isoleucine 0.956mg 0.314mg Pumpkin seeds
Leucine 1.572mg 0.592mg Pumpkin seeds
Lysine 1.386mg 0.523mg Pumpkin seeds
Methionine 0.417mg 0.11mg Pumpkin seeds
Phenylalanine 0.924mg 0.451mg Pumpkin seeds
Valine 1.491mg 0.368mg Pumpkin seeds
Histidine 0.515mg 0.24mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seeds
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds 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

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. Pumpkin seeds - 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.