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 for 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.
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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.
| 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% |
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.
| 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 EVitamin E | +833.3% |
| Contains more Vitamin KVitamin K | +1600% |
| Contains more FolateFolate | +2500% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
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
Saturated fat:
Sat. Fat
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 8µg | 208µg | 50% |
| Selenium | 19.9µg | 2.5µg | 32% |
| Vitamin B3 | 5.048mg | 0.495mg | 28% |
| Starch | 68.29g | 28% | |
| Vitamin B6 | 0.452mg | 0.1mg | 27% |
| Manganese | 1.035mg | 0.475mg | 24% |
| Iron | 0.74mg | 2.51mg | 22% |
| Carbs | 80.89g | 20.76g | 20% |
| Fiber | 1.8g | 6.5g | 19% |
| Calories | 374kcal | 116kcal | 13% |
| Choline | 32.2mg | 6% | |
| Magnesium | 27mg | 53mg | 6% |
| Calcium | 71mg | 24mg | 5% |
| Vitamin B5 | 0.672mg | 0.411mg | 5% |
| Potassium | 174mg | 278mg | 3% |
| Vitamin E | 0.03mg | 0.28mg | 2% |
| Vitamin B1 | 0.224mg | 0.202mg | 2% |
| Copper | 0.284mg | 0.268mg | 2% |
| Zinc | 1.02mg | 1.29mg | 2% |
| Saturated fat | 0.294g | 0.138g | 1% |
| Monounsaturated fat | 0.258g | 0.044g | 1% |
| Polyunsaturated fat | 0.322g | 0.225g | 1% |
| Vitamin K | 0.1µg | 1.7µg | 1% |
| Fats | 1.03g | 0.53g | 1% |
| Protein | 7.51g | 7.73g | 0% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 79.09g | 14.26g | N/A |
| Sugar | 0.33g | 3.3g | N/A |
| Phosphorus | 153mg | 156mg | 0% |
| Sodium | 2mg | 4mg | 0% |
| Vitamin A | 1µg | 0% | |
| Vitamin B2 | 0.05mg | 0.055mg | 0% |
| Tryptophan | 0.103mg | 0.095mg | 0% |
| Threonine | 0.271mg | 0.294mg | 0% |
| Isoleucine | 0.339mg | 0.314mg | 0% |
| Leucine | 0.656mg | 0.592mg | 0% |
| Lysine | 0.215mg | 0.523mg | 0% |
| Methionine | 0.183mg | 0.11mg | 0% |
| Phenylalanine | 0.398mg | 0.451mg | 0% |
| Valine | 0.47mg | 0.368mg | 0% |
| Histidine | 0.185mg | 0.24mg | 0% |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
52%
43%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 2.97g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 2mg)
Which food is cheaper?
Semolina is cheaper (difference - $0.6)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 0.156g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
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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.