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

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.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +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.
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 +5147.7%
Contains more Poly. FatPolyunsaturated fat +10417.8%
Contains less Sat. FatSaturated fat -95.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Cowpea (Black-eyed pea)
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Cowpea (Black-eyed pea) 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia 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
32%
Chia seeds
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
221%
Chia seeds
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 3.192g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 37)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.