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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 is 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 from Chia seeds is 112% higher.
  • Chia seeds contains 26 times more Calcium than Cowpea (Black-eyed pea). While Chia seeds contains 631mg of Calcium, Cowpea (Black-eyed pea) contains only 24mg.

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
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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 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% 3.2% 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% 0.9% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +260%
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) Opinion
Calories 486kcal 116kcal Chia seeds
Protein 16.54g 7.73g Chia seeds
Fats 30.74g 0.53g Chia seeds
Vitamin C 1.6mg 0.4mg Chia seeds
Net carbs 7.72g 14.26g Cowpea (Black-eyed pea)
Carbs 42.12g 20.76g Chia seeds
Magnesium 335mg 53mg Chia seeds
Calcium 631mg 24mg Chia seeds
Potassium 407mg 278mg Chia seeds
Iron 7.72mg 2.51mg Chia seeds
Sugar 3.3g Chia seeds
Fiber 34.4g 6.5g Chia seeds
Copper 0.924mg 0.268mg Chia seeds
Zinc 4.58mg 1.29mg Chia seeds
Phosphorus 860mg 156mg Chia seeds
Sodium 16mg 4mg Cowpea (Black-eyed pea)
Vitamin A 54IU 15IU Chia seeds
Vitamin A 1µg Cowpea (Black-eyed pea)
Vitamin E 0.5mg 0.28mg Chia seeds
Manganese 2.723mg 0.475mg Chia seeds
Selenium 55.2µg 2.5µg Chia seeds
Vitamin B1 0.62mg 0.202mg Chia seeds
Vitamin B2 0.17mg 0.055mg Chia seeds
Vitamin B3 8.83mg 0.495mg Chia seeds
Vitamin B5 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg Cowpea (Black-eyed pea)
Vitamin K 1.7µg Cowpea (Black-eyed pea)
Folate 49µg 208µg Cowpea (Black-eyed pea)
Trans Fat 0.14g 0g Cowpea (Black-eyed pea)
Choline 32.2mg Cowpea (Black-eyed pea)
Saturated Fat 3.33g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 2.309g 0.044g Chia seeds
Polyunsaturated fat 23.665g 0.225g Chia seeds
Tryptophan 0.436mg 0.095mg Chia seeds
Threonine 0.709mg 0.294mg Chia seeds
Isoleucine 0.801mg 0.314mg Chia seeds
Leucine 1.371mg 0.592mg Chia seeds
Lysine 0.97mg 0.523mg Chia seeds
Methionine 0.588mg 0.11mg Chia seeds
Phenylalanine 1.016mg 0.451mg Chia seeds
Valine 0.95mg 0.368mg Chia seeds
Histidine 0.531mg 0.24mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

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
24%
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.