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

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

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Manganese, Vitamin B3, and Iron than Cowpea (Black-eyed pea).
  • Daily need coverage for Vitamin E from Sunflower seed is 233% higher.
  • Sunflower seed contains 21 times more Selenium than Cowpea (Black-eyed pea). While Sunflower seed contains 53µg of Selenium, Cowpea (Black-eyed pea) contains only 2.5µg.

Seeds, sunflower seed kernels, dried and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Sunflower seed 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 +109.2%
Contains more Calcium +225%
Contains more Potassium +132%
Contains more Magnesium +513.2%
Contains more Copper +571.6%
Contains more Zinc +287.6%
Contains more Phosphorus +323.1%
Contains less Sodium -55.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains more Iron +109.2%
Contains more Calcium +225%
Contains more Potassium +132%
Contains more Magnesium +513.2%
Contains more Copper +571.6%
Contains more Zinc +287.6%
Contains more Phosphorus +323.1%
Contains less Sodium -55.6%

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
:
Contains more Vitamin C +250%
Contains more Vitamin A +233.3%
Contains more Vitamin E +12460.7%
Contains more Vitamin B1 +632.7%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +1583.8%
Contains more Vitamin B5 +174.9%
Contains more Vitamin B6 +1245%
Contains more Vitamin K +∞%
Equal in Folate - 208
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
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 +250%
Contains more Vitamin A +233.3%
Contains more Vitamin E +12460.7%
Contains more Vitamin B1 +632.7%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +1583.8%
Contains more Vitamin B5 +174.9%
Contains more Vitamin B6 +1245%
Contains more Vitamin K +∞%
Equal in Folate - 208

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
156
Sunflower seed
24
Cowpea (Black-eyed pea)
Mineral Summary Score
191
Sunflower seed
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
125%
Sunflower seed
46%
Cowpea (Black-eyed pea)
Carbohydrates
20%
Sunflower seed
21%
Cowpea (Black-eyed pea)
Fats
238%
Sunflower seed
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.
Sunflower seed Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed 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 lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 0.68g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 32)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 4.317g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sunflower seed Cowpea (Black-eyed pea) Opinion
Calories 584 116 Sunflower seed
Protein 20.78 7.73 Sunflower seed
Fats 51.46 0.53 Sunflower seed
Vitamin C 1.4 0.4 Sunflower seed
Carbs 20 20.76 Cowpea (Black-eyed pea)
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 2.51 Sunflower seed
Calcium 78 24 Sunflower seed
Potassium 645 278 Sunflower seed
Magnesium 325 53 Sunflower seed
Sugar 2.62 3.3 Sunflower seed
Fiber 8.6 6.5 Sunflower seed
Copper 1.8 0.268 Sunflower seed
Zinc 5 1.29 Sunflower seed
Starch
Phosphorus 660 156 Sunflower seed
Sodium 9 4 Cowpea (Black-eyed pea)
Vitamin A 50 15 Sunflower seed
Vitamin E 35.17 0.28 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.202 Sunflower seed
Vitamin B2 0.355 0.055 Sunflower seed
Vitamin B3 8.335 0.495 Sunflower seed
Vitamin B5 1.13 0.411 Sunflower seed
Vitamin B6 1.345 0.1 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 1.7 Cowpea (Black-eyed pea)
Folate 227 208 Sunflower seed
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 0.138 Cowpea (Black-eyed pea)
Monounsaturated Fat 18.528 0.044 Sunflower seed
Polyunsaturated fat 23.137 0.225 Sunflower seed
Tryptophan 0.348 0.095 Sunflower seed
Threonine 0.928 0.294 Sunflower seed
Isoleucine 1.139 0.314 Sunflower seed
Leucine 1.659 0.592 Sunflower seed
Lysine 0.937 0.523 Sunflower seed
Methionine 0.494 0.11 Sunflower seed
Phenylalanine 1.169 0.451 Sunflower seed
Valine 1.315 0.368 Sunflower seed
Histidine 0.632 0.24 Sunflower seed
Fructose

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.