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  6. Quinoa vs. Cowpea (Black-eyed pea)

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

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Significant differences between quinoa and cowpea (Black-eyed pea)

  • Quinoa has more manganese and polyunsaturated fat; however, cowpea (Black-eyed pea) is richer in folate, fiber, iron, copper, and vitamin B1.
  • Cowpea (Black-eyed pea) covers your daily folate needs 42% more than quinoa.
  • Cowpea (Black-eyed pea) has 5 times less polyunsaturated fat than quinoa. Quinoa has 1.078g of polyunsaturated fat, while cowpea (Black-eyed pea) has 0.225g.

Specific food types used in this comparison are Quinoa, cooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Quinoa vs Cowpea (Black-eyed pea) infographic
Infographic link

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.
Quinoa
Quinoa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 +20.8%
Contains more ManganeseManganese +32.8%
Contains more SeleniumSelenium +12%
Contains more CalciumCalcium +41.2%
Contains more PotassiumPotassium +61.6%
Contains more IronIron +68.5%
Contains more CopperCopper +39.6%
Contains more ZincZinc +18.3%
Contains less SodiumSodium -42.9%
~equal in Phosphorus ~156mg

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.
Quinoa
Quinoa
3
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +88.8%
Contains more Vitamin B3Vitamin B3 +20.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +395.2%
Contains more CholineCholine +40%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Cowpea (Black-eyed pea) DV% diff.
Folate 42µg 208µg 42%
Fiber 2.8g 6.5g 15%
Iron 1.49mg 2.51mg 13%
Vitamin B1 0.107mg 0.202mg 8%
Vitamin B5 0.411mg 8%
Copper 0.192mg 0.268mg 8%
Starch 17.63g 7%
Manganese 0.631mg 0.475mg 7%
Protein 4.4g 7.73g 7%
Polyunsaturated fat 1.078g 0.225g 6%
Vitamin B2 0.11mg 0.055mg 4%
Magnesium 64mg 53mg 3%
Potassium 172mg 278mg 3%
Choline 23mg 32.2mg 2%
Fats 1.92g 0.53g 2%
Zinc 1.09mg 1.29mg 2%
Vitamin B6 0.123mg 0.1mg 2%
Vitamin E 0.63mg 0.28mg 2%
Selenium 2.8µg 2.5µg 1%
Phosphorus 152mg 156mg 1%
Vitamin K 0µg 1.7µg 1%
Calcium 17mg 24mg 1%
Monounsaturated fat 0.528g 0.044g 1%
Vitamin B3 0.412mg 0.495mg 1%
Calories 120kcal 116kcal 0%
Vitamin C 0mg 0.4mg 0%
Carbs 21.3g 20.76g 0%
Net carbs 18.5g 14.26g N/A
Sugar 0.87g 3.3g N/A
Sodium 7mg 4mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.231g 0.138g 0%
Tryptophan 0.052mg 0.095mg 0%
Threonine 0.131mg 0.294mg 0%
Isoleucine 0.157mg 0.314mg 0%
Leucine 0.261mg 0.592mg 0%
Lysine 0.239mg 0.523mg 0%
Methionine 0.096mg 0.11mg 0%
Phenylalanine 0.185mg 0.451mg 0%
Valine 0.185mg 0.368mg 0%
Histidine 0.127mg 0.24mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 FatsFats +262.3%
Contains more ProteinProtein +75.7%
Contains more OtherOther +22.1%
~equal in Carbs ~20.76g
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 +1100%
Contains more Poly. FatPolyunsaturated fat +379.1%
Contains less Sat. FatSaturated fat -40.3%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.