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  6. Semolina vs. Cowpea (Black-eyed pea)

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

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How are Semolina and Cowpea (Black-eyed pea) different?

  • Semolina is higher in Selenium, Vitamin B3, Vitamin B6, Manganese, and Vitamin B5, however, Cowpea (Black-eyed pea) is richer in Folate, Iron, Fiber, and Magnesium.
  • Daily need coverage for Folate from Cowpea (Black-eyed pea) is 50% higher.
  • Semolina contains 10 times more Vitamin B3 than Cowpea (Black-eyed pea). While Semolina contains 5.048mg of Vitamin B3, Cowpea (Black-eyed pea) contains only 0.495mg.

Rice, white, long-grain, parboiled, unenriched, dry and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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 CalciumCalcium +195.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +117.9%
Contains more SeleniumSelenium +696%
Contains more MagnesiumMagnesium +96.3%
Contains more PotassiumPotassium +59.8%
Contains more IronIron +239.2%
Contains more ZincZinc +26.5%
~equal in Copper ~0.268mg
~equal in Phosphorus ~156mg

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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 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 B3Vitamin B3 +919.8%
Contains more Vitamin B5Vitamin B5 +63.5%
Contains more Vitamin B6Vitamin B6 +352%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +833.3%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +2500%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.202mg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 FatsFats +94.3%
Contains more CarbsCarbs +289.6%
Contains more WaterWater +610.3%
Contains more OtherOther +32.4%
~equal in Protein ~7.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated Fat: Sat. Fat 0.294 g
Monounsaturated Fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 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 +486.4%
Contains more Poly. FatPolyunsaturated fat +43.1%
Contains less Sat. FatSaturated Fat -53.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Cowpea (Black-eyed pea) Opinion
Calories 374kcal 116kcal Semolina
Protein 7.51g 7.73g Cowpea (Black-eyed pea)
Fats 1.03g 0.53g Semolina
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Net carbs 79.09g 14.26g Semolina
Carbs 80.89g 20.76g Semolina
Magnesium 27mg 53mg Cowpea (Black-eyed pea)
Calcium 71mg 24mg Semolina
Potassium 174mg 278mg Cowpea (Black-eyed pea)
Iron 0.74mg 2.51mg Cowpea (Black-eyed pea)
Sugar 0.33g 3.3g Semolina
Fiber 1.8g 6.5g Cowpea (Black-eyed pea)
Copper 0.284mg 0.268mg Semolina
Zinc 1.02mg 1.29mg Cowpea (Black-eyed pea)
Starch 68.29g Semolina
Phosphorus 153mg 156mg Cowpea (Black-eyed pea)
Sodium 2mg 4mg Semolina
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A 1µg Cowpea (Black-eyed pea)
Vitamin E 0.03mg 0.28mg Cowpea (Black-eyed pea)
Manganese 1.035mg 0.475mg Semolina
Selenium 19.9µg 2.5µg Semolina
Vitamin B1 0.224mg 0.202mg Semolina
Vitamin B2 0.05mg 0.055mg Cowpea (Black-eyed pea)
Vitamin B3 5.048mg 0.495mg Semolina
Vitamin B5 0.672mg 0.411mg Semolina
Vitamin B6 0.452mg 0.1mg Semolina
Vitamin K 0.1µg 1.7µg Cowpea (Black-eyed pea)
Folate 8µg 208µg Cowpea (Black-eyed pea)
Choline 32.2mg Cowpea (Black-eyed pea)
Saturated Fat 0.294g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.258g 0.044g Semolina
Polyunsaturated fat 0.322g 0.225g Semolina
Tryptophan 0.103mg 0.095mg Semolina
Threonine 0.271mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.339mg 0.314mg Semolina
Leucine 0.656mg 0.592mg Semolina
Lysine 0.215mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.183mg 0.11mg Semolina
Phenylalanine 0.398mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.47mg 0.368mg Semolina
Histidine 0.185mg 0.24mg Cowpea (Black-eyed pea)
Fructose 0.02g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina 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
24%
Semolina
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
52%
Semolina
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 2.97g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 2mg)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.156g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.