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

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What are the main differences between Sesame and Cowpea (Black-eyed pea)?

  • Cowpea (Black-eyed pea) has less Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Selenium, Vitamin B6, and Vitamin B1 than Sesame.
  • Sesame's daily need coverage for Copper is 424% higher.
  • Sesame has 41 times more Calcium than Cowpea (Black-eyed pea). Sesame has 975mg of Calcium, while Cowpea (Black-eyed pea) has 24mg.

We used Seeds, sesame seeds, whole, dried and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Sesame 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 Calcium +3962.5%
Contains more Iron +479.7%
Contains more Magnesium +562.3%
Contains more Phosphorus +303.2%
Contains more Potassium +68.3%
Contains more Zinc +500.8%
Contains more Copper +1423.1%
Contains less Sodium -63.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Calcium +3962.5%
Contains more Iron +479.7%
Contains more Magnesium +562.3%
Contains more Phosphorus +303.2%
Contains more Potassium +68.3%
Contains more Zinc +500.8%
Contains more Copper +1423.1%
Contains less Sodium -63.6%

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
Sesame
4
:
Contains more Vitamin B1 +291.6%
Contains more Vitamin B2 +349.1%
Contains more Vitamin B3 +812.1%
Contains more Vitamin B6 +690%
Contains more Vitamin A +66.7%
Contains more Vitamin E +12%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +722%
Contains more Folate +114.4%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin B1 +291.6%
Contains more Vitamin B2 +349.1%
Contains more Vitamin B3 +812.1%
Contains more Vitamin B6 +690%
Contains more Vitamin A +66.7%
Contains more Vitamin E +12%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +722%
Contains more Folate +114.4%
Contains more Vitamin K +∞%

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.
Sesame Cowpea (Black-eyed pea)
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Cowpea (Black-eyed pea) Opinion
Net carbs 11.65g 14.26g Cowpea (Black-eyed pea)
Protein 17.73g 7.73g Sesame
Fats 49.67g 0.53g Sesame
Carbs 23.45g 20.76g Sesame
Calories 573kcal 116kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g 3.3g Sesame
Fiber 11.8g 6.5g Sesame
Calcium 975mg 24mg Sesame
Iron 14.55mg 2.51mg Sesame
Magnesium 351mg 53mg Sesame
Phosphorus 629mg 156mg Sesame
Potassium 468mg 278mg Sesame
Sodium 11mg 4mg Cowpea (Black-eyed pea)
Zinc 7.75mg 1.29mg Sesame
Copper 4.082mg 0.268mg Sesame
Vitamin A 9IU 15IU Cowpea (Black-eyed pea)
Vitamin E 0.25mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.791mg 0.202mg Sesame
Vitamin B2 0.247mg 0.055mg Sesame
Vitamin B3 4.515mg 0.495mg Sesame
Vitamin B5 0.05mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.79mg 0.1mg Sesame
Folate 97µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 0µg 1.7µg Cowpea (Black-eyed pea)
Tryptophan 0.388mg 0.095mg Sesame
Threonine 0.736mg 0.294mg Sesame
Isoleucine 0.763mg 0.314mg Sesame
Leucine 1.358mg 0.592mg Sesame
Lysine 0.569mg 0.523mg Sesame
Methionine 0.586mg 0.11mg Sesame
Phenylalanine 0.94mg 0.451mg Sesame
Valine 0.99mg 0.368mg Sesame
Histidine 0.522mg 0.24mg Sesame
Cholesterol 0mg 0mg
Trans Fat g 0g Sesame
Saturated Fat 6.957g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 18.759g 0.044g Sesame
Polyunsaturated fat 21.773g 0.225g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
50
Sesame
24
Cowpea (Black-eyed pea)
Mineral Summary Score
372
Sesame
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
106%
Sesame
46%
Cowpea (Black-eyed pea)
Carbohydrates
23%
Sesame
21%
Cowpea (Black-eyed pea)
Fats
229%
Sesame
2%
Cowpea (Black-eyed pea)

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 6.819g)
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 - $2)
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

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.