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

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

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Summary of differences between flax seeds and cowpea (Black-eyed pea)

  • Flax seeds have more vitamin B1, copper, manganese, fiber, magnesium, phosphorus, selenium, iron, and vitamin B6, while cowpea (Black-eyed pea) has more folate.
  • Flax seeds cover your daily need for vitamin B1, 120% more than cowpea (Black-eyed pea).
  • Flax seeds contain 10 times more selenium than cowpea (Black-eyed pea). While flax seeds contain 25.4µg of selenium, cowpea (Black-eyed pea) contains only 2.5µg.

These are the specific foods used in this comparison Seeds, flaxseed and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +639.6%
Contains more CalciumCalcium +962.5%
Contains more PotassiumPotassium +192.4%
Contains more IronIron +128.3%
Contains more CopperCopper +355.2%
Contains more ZincZinc +236.4%
Contains more PhosphorusPhosphorus +311.5%
Contains more ManganeseManganese +422.5%
Contains more SeleniumSelenium +916%
Contains less SodiumSodium -86.7%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +50%
Contains more Vitamin B1Vitamin B1 +713.9%
Contains more Vitamin B2Vitamin B2 +192.7%
Contains more Vitamin B3Vitamin B3 +522.2%
Contains more Vitamin B5Vitamin B5 +139.7%
Contains more Vitamin B6Vitamin B6 +373%
Contains more Vitamin KVitamin K +152.9%
Contains more CholineCholine +144.4%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +139.1%
~equal in Vitamin E ~0.28mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +136.6%
Contains more FatsFats +7854.7%
Contains more CarbsCarbs +39.1%
Contains more OtherOther +294.7%
Contains more WaterWater +906.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +17006.8%
Contains more Poly. FatPolyunsaturated fat +12668.9%
Contains less Sat. FatSaturated fat -96.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Cowpea (Black-eyed pea) DV% diff.
Polyunsaturated fat 28.73g 0.225g 190%
Vitamin B1 1.644mg 0.202mg 120%
Copper 1.22mg 0.268mg 106%
Manganese 2.482mg 0.475mg 87%
Fiber 27.3g 6.5g 83%
Magnesium 392mg 53mg 81%
Phosphorus 642mg 156mg 69%
Fats 42.16g 0.53g 64%
Selenium 25.4µg 2.5µg 42%
Iron 5.73mg 2.51mg 40%
Folate 87µg 208µg 30%
Vitamin B6 0.473mg 0.1mg 29%
Zinc 4.34mg 1.29mg 28%
Calcium 255mg 24mg 23%
Protein 18.29g 7.73g 21%
Calories 534kcal 116kcal 21%
Monounsaturated fat 7.527g 0.044g 19%
Saturated fat 3.663g 0.138g 16%
Potassium 813mg 278mg 16%
Vitamin B3 3.08mg 0.495mg 16%
Vitamin B5 0.985mg 0.411mg 11%
Vitamin B2 0.161mg 0.055mg 8%
Choline 78.7mg 32.2mg 8%
Carbs 28.88g 20.76g 3%
Vitamin K 4.3µg 1.7µg 2%
Sodium 30mg 4mg 1%
Vitamin C 0.6mg 0.4mg 0%
Net carbs 1.58g 14.26g N/A
Sugar 1.55g 3.3g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.31mg 0.28mg 0%
Tryptophan 0.297mg 0.095mg 0%
Threonine 0.766mg 0.294mg 0%
Isoleucine 0.896mg 0.314mg 0%
Leucine 1.235mg 0.592mg 0%
Lysine 0.862mg 0.523mg 0%
Methionine 0.37mg 0.11mg 0%
Phenylalanine 0.957mg 0.451mg 0%
Valine 1.072mg 0.368mg 0%
Histidine 0.472mg 0.24mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
191%
Flax seeds
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 1.75g)
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 3.525g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 52)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.