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

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Summary of differences between Flax and Cowpea (Black-eyed pea)

  • Flax has more Vitamin B1, Copper, Manganese, Fiber, Magnesium, Phosphorus, Selenium, Iron, and Vitamin B6, while Cowpea (Black-eyed pea) has more Folate.
  • Flax covers your daily need of Vitamin B1 120% more than Cowpea (Black-eyed pea).
  • Flax contains 10 times more Selenium than Cowpea (Black-eyed pea). While Flax contains 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.

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Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +128.3%
Contains more Calcium +962.5%
Contains more Potassium +192.4%
Contains more Magnesium +639.6%
Contains more Copper +355.2%
Contains more Zinc +236.4%
Contains more Phosphorus +311.5%
Contains less Sodium -86.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains more Iron +128.3%
Contains more Calcium +962.5%
Contains more Potassium +192.4%
Contains more Magnesium +639.6%
Contains more Copper +355.2%
Contains more Zinc +236.4%
Contains more Phosphorus +311.5%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
8
:
Contains more Vitamin C +50%
Contains more Vitamin E +10.7%
Contains more Vitamin B1 +713.9%
Contains more Vitamin B2 +192.7%
Contains more Vitamin B3 +522.2%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +373%
Contains more Vitamin K +152.9%
Contains more Vitamin A +∞%
Contains more Folate +139.1%
Equal in Vitamin E - 0.28
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
Contains more Vitamin C +50%
Contains more Vitamin E +10.7%
Contains more Vitamin B1 +713.9%
Contains more Vitamin B2 +192.7%
Contains more Vitamin B3 +522.2%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +373%
Contains more Vitamin K +152.9%
Contains more Vitamin A +∞%
Contains more Folate +139.1%
Equal in Vitamin E - 0.28

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
24
Cowpea (Black-eyed pea)
Mineral Summary Score
181
Flax
44
Cowpea (Black-eyed pea)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
46%
Cowpea (Black-eyed pea)
Carbohydrates
29%
Flax
21%
Cowpea (Black-eyed pea)
Fats
195%
Flax
2%
Cowpea (Black-eyed pea)

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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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Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 1.75g)
Which food is richer in vitamins?
Flax
Flax 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)

All nutrients comparison - raw data values

Nutrient Flax Cowpea (Black-eyed pea) Opinion
Calories 534 116 Flax
Protein 18.29 7.73 Flax
Fats 42.16 0.53 Flax
Vitamin C 0.6 0.4 Flax
Carbs 28.88 20.76 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 2.51 Flax
Calcium 255 24 Flax
Potassium 813 278 Flax
Magnesium 392 53 Flax
Sugar 1.55 3.3 Flax
Fiber 27.3 6.5 Flax
Copper 1.22 0.268 Flax
Zinc 4.34 1.29 Flax
Starch
Phosphorus 642 156 Flax
Sodium 30 4 Cowpea (Black-eyed pea)
Vitamin A 0 15 Cowpea (Black-eyed pea)
Vitamin E 0.31 0.28 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.202 Flax
Vitamin B2 0.161 0.055 Flax
Vitamin B3 3.08 0.495 Flax
Vitamin B5 0.985 0.411 Flax
Vitamin B6 0.473 0.1 Flax
Vitamin B12 0 0
Vitamin K 4.3 1.7 Flax
Folate 87 208 Cowpea (Black-eyed pea)
Trans Fat 0 Flax
Saturated Fat 3.663 0.138 Cowpea (Black-eyed pea)
Monounsaturated Fat 7.527 0.044 Flax
Polyunsaturated fat 28.73 0.225 Flax
Tryptophan 0.297 0.095 Flax
Threonine 0.766 0.294 Flax
Isoleucine 0.896 0.314 Flax
Leucine 1.235 0.592 Flax
Lysine 0.862 0.523 Flax
Methionine 0.37 0.11 Flax
Phenylalanine 0.957 0.451 Flax
Valine 1.072 0.368 Flax
Histidine 0.472 0.24 Flax
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - 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.