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

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

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The main differences between safflower and cowpea (Black-eyed pea)

  • Cowpea (Black-eyed pea) contains less copper, vitamin B6, vitamin B1, vitamin B5, magnesium, phosphorus, manganese, zinc, iron, and vitamin B2 than safflower.
  • Daily need coverage for copper for safflower is 164% higher.
  • Cowpea (Black-eyed pea) has 12 times less vitamin B6 than safflower. Safflower has 1.17mg of vitamin B6, while cowpea (Black-eyed pea) has 0.1mg.

Food types used in this article are Seeds, safflower seed kernels, dried and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Safflower 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 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 +566%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +147.1%
Contains more IronIron +95.2%
Contains more CopperCopper +551.9%
Contains more ZincZinc +291.5%
Contains more PhosphorusPhosphorus +312.8%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +324%

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 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 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% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +475.7%
Contains more Vitamin B2Vitamin B2 +654.5%
Contains more Vitamin B3Vitamin B3 +361.4%
Contains more Vitamin B5Vitamin B5 +880.5%
Contains more Vitamin B6Vitamin B6 +1070%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +30%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Cowpea (Black-eyed pea) DV% diff.
Polyunsaturated fat 28.223g 0.225g 187%
Copper 1.747mg 0.268mg 164%
Vitamin B6 1.17mg 0.1mg 82%
Vitamin B1 1.163mg 0.202mg 80%
Vitamin B5 4.03mg 0.411mg 72%
Magnesium 353mg 53mg 71%
Phosphorus 644mg 156mg 70%
Manganese 2.014mg 0.475mg 67%
Fats 38.45g 0.53g 58%
Zinc 5.05mg 1.29mg 34%
Iron 4.9mg 2.51mg 30%
Vitamin B2 0.415mg 0.055mg 28%
Fiber 6.5g 26%
Calories 517kcal 116kcal 20%
Protein 16.18g 7.73g 17%
Saturated fat 3.682g 0.138g 16%
Potassium 687mg 278mg 12%
Folate 160µg 208µg 12%
Monounsaturated fat 4.848g 0.044g 12%
Vitamin B3 2.284mg 0.495mg 11%
Choline 32.2mg 6%
Selenium 2.5µg 5%
Calcium 78mg 24mg 5%
Carbs 34.29g 20.76g 5%
Vitamin E 0.28mg 2%
Vitamin K 1.7µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 34.29g 14.26g N/A
Sugar 3.3g N/A
Sodium 3mg 4mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.183mg 0.095mg 0%
Threonine 0.586mg 0.294mg 0%
Isoleucine 0.717mg 0.314mg 0%
Leucine 1.154mg 0.592mg 0%
Lysine 0.534mg 0.523mg 0%
Methionine 0.284mg 0.11mg 0%
Phenylalanine 0.806mg 0.451mg 0%
Valine 1.025mg 0.368mg 0%
Histidine 0.452mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 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 +109.3%
Contains more FatsFats +7154.7%
Contains more CarbsCarbs +65.2%
Contains more OtherOther +480.9%
Contains more WaterWater +1146.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 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 +10918.2%
Contains more Poly. FatPolyunsaturated fat +12443.6%
Contains less Sat. FatSaturated fat -96.3%

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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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.