Chia seeds vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison
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How are chia seeds and cowpea (Black-eyed pea) different?
- Chia seeds are higher in fiber, phosphorus, manganese, selenium, copper, magnesium, iron, calcium, and vitamin B3; however, cowpea (Black-eyed pea) is richer in folate.
- Daily need coverage for fiber for chia seeds is 112% higher.
- Chia seeds contain 26 times more calcium than cowpea (Black-eyed pea). While chia seeds contain 631mg of calcium, cowpea (Black-eyed pea) contains only 24mg.
- Chia seeds have a lower glycemic index (15) than cowpea (Black-eyed pea) (52).
Seeds, chia seeds, dried and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt are the varieties used in this article.
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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.
Contains more MagnesiumMagnesium | +532.1% |
Contains more CalciumCalcium | +2529.2% |
Contains more PotassiumPotassium | +46.4% |
Contains more IronIron | +207.6% |
Contains more CopperCopper | +244.8% |
Contains more ZincZinc | +255% |
Contains more PhosphorusPhosphorus | +451.3% |
Contains more ManganeseManganese | +473.3% |
Contains more SeleniumSelenium | +2108% |
Contains less SodiumSodium | -75% |
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.
Contains more Vitamin CVitamin C | +300% |
Contains more Vitamin EVitamin E | +78.6% |
Contains more Vitamin B1Vitamin B1 | +206.9% |
Contains more Vitamin B2Vitamin B2 | +209.1% |
Contains more Vitamin B3Vitamin B3 | +1683.8% |
Contains more FolateFolate | +324.5% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Polyunsaturated fat | 23.665g | 0.225g | 156% |
Fiber | 34.4g | 6.5g | 112% |
Phosphorus | 860mg | 156mg | 101% |
Manganese | 2.723mg | 0.475mg | 98% |
Selenium | 55.2µg | 2.5µg | 96% |
Copper | 0.924mg | 0.268mg | 73% |
Magnesium | 335mg | 53mg | 67% |
Iron | 7.72mg | 2.51mg | 65% |
Calcium | 631mg | 24mg | 61% |
Vitamin B3 | 8.83mg | 0.495mg | 52% |
Fats | 30.74g | 0.53g | 46% |
Folate | 49µg | 208µg | 40% |
Vitamin B1 | 0.62mg | 0.202mg | 35% |
Zinc | 4.58mg | 1.29mg | 30% |
Calories | 486kcal | 116kcal | 19% |
Protein | 16.54g | 7.73g | 18% |
Saturated fat | 3.33g | 0.138g | 15% |
Vitamin B2 | 0.17mg | 0.055mg | 9% |
Vitamin B6 | 0.1mg | 8% | |
Vitamin B5 | 0.411mg | 8% | |
Carbs | 42.12g | 20.76g | 7% |
Monounsaturated fat | 2.309g | 0.044g | 6% |
Choline | 32.2mg | 6% | |
Potassium | 407mg | 278mg | 4% |
Vitamin C | 1.6mg | 0.4mg | 1% |
Vitamin E | 0.5mg | 0.28mg | 1% |
Vitamin K | 1.7µg | 1% | |
Sodium | 16mg | 4mg | 1% |
Net carbs | 7.72g | 14.26g | N/A |
Sugar | 3.3g | N/A | |
Vitamin A | 1µg | 0% | |
Trans fat | 0.14g | 0g | N/A |
Tryptophan | 0.436mg | 0.095mg | 0% |
Threonine | 0.709mg | 0.294mg | 0% |
Isoleucine | 0.801mg | 0.314mg | 0% |
Leucine | 1.371mg | 0.592mg | 0% |
Lysine | 0.97mg | 0.523mg | 0% |
Methionine | 0.588mg | 0.11mg | 0% |
Phenylalanine | 1.016mg | 0.451mg | 0% |
Valine | 0.95mg | 0.368mg | 0% |
Histidine | 0.531mg | 0.24mg | 0% |
Omega-3 - ALA | 17.83g | N/A | |
Omega-6 - Linoleic acid | 5.835g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
Contains more ProteinProtein | +114% |
Contains more FatsFats | +5700% |
Contains more CarbsCarbs | +102.9% |
Contains more OtherOther | +410.6% |
Contains more WaterWater | +1107.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
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 | +5147.7% |
Contains more Poly. FatPolyunsaturated fat | +10417.8% |
Contains less Sat. FatSaturated fat | -95.9% |