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.

Semolina

Cowpea (Black-eyed pea)

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.

Semolina

Cowpea (Black-eyed pea)

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.202mg

~equal in Vitamin B2 ~0.055mg

~equal in Vitamin B12 ~0µg

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%