Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Cowpea (Black-eyed pea)

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

Compare

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

  • Sunflower seeds have 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 seeds is 233% higher.
  • Sunflower seeds contain 21 times more Selenium than Cowpea (Black-eyed pea). While Sunflower seeds contain 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 seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 MagnesiumMagnesium +513.2%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +132%
Contains more IronIron +109.2%
Contains more CopperCopper +571.6%
Contains more ZincZinc +287.6%
Contains more PhosphorusPhosphorus +323.1%
Contains more ManganeseManganese +310.5%
Contains more SeleniumSelenium +2020%
Contains less SodiumSodium -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" 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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 CVitamin C +250%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin EVitamin E +12460.7%
Contains more Vitamin B1Vitamin B1 +632.7%
Contains more Vitamin B2Vitamin B2 +545.5%
Contains more Vitamin B3Vitamin B3 +1583.8%
Contains more Vitamin B5Vitamin B5 +174.9%
Contains more Vitamin B6Vitamin B6 +1245%
Contains more CholineCholine +71.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~208µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 ProteinProtein +168.8%
Contains more FatsFats +9609.4%
Contains more OtherOther +222.3%
Contains more WaterWater +1380.8%
~equal in Carbs ~20.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +42009.1%
Contains more Poly. FatPolyunsaturated fat +10183.1%
Contains less Sat. FatSaturated Fat -96.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds 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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Cowpea (Black-eyed pea) Opinion
Calories 584kcal 116kcal Sunflower seeds
Protein 20.78g 7.73g Sunflower seeds
Fats 51.46g 0.53g Sunflower seeds
Vitamin C 1.4mg 0.4mg Sunflower seeds
Net carbs 11.4g 14.26g Cowpea (Black-eyed pea)
Carbs 20g 20.76g Cowpea (Black-eyed pea)
Magnesium 325mg 53mg Sunflower seeds
Calcium 78mg 24mg Sunflower seeds
Potassium 645mg 278mg Sunflower seeds
Iron 5.25mg 2.51mg Sunflower seeds
Sugar 2.62g 3.3g Sunflower seeds
Fiber 8.6g 6.5g Sunflower seeds
Copper 1.8mg 0.268mg Sunflower seeds
Zinc 5mg 1.29mg Sunflower seeds
Phosphorus 660mg 156mg Sunflower seeds
Sodium 9mg 4mg Cowpea (Black-eyed pea)
Vitamin A 50IU 15IU Sunflower seeds
Vitamin A 3µg 1µg Sunflower seeds
Vitamin E 35.17mg 0.28mg Sunflower seeds
Manganese 1.95mg 0.475mg Sunflower seeds
Selenium 53µg 2.5µg Sunflower seeds
Vitamin B1 1.48mg 0.202mg Sunflower seeds
Vitamin B2 0.355mg 0.055mg Sunflower seeds
Vitamin B3 8.335mg 0.495mg Sunflower seeds
Vitamin B5 1.13mg 0.411mg Sunflower seeds
Vitamin B6 1.345mg 0.1mg Sunflower seeds
Vitamin K 0µg 1.7µg Cowpea (Black-eyed pea)
Folate 227µg 208µg Sunflower seeds
Choline 55.1mg 32.2mg Sunflower seeds
Saturated Fat 4.455g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 18.528g 0.044g Sunflower seeds
Polyunsaturated fat 23.137g 0.225g Sunflower seeds
Tryptophan 0.348mg 0.095mg Sunflower seeds
Threonine 0.928mg 0.294mg Sunflower seeds
Isoleucine 1.139mg 0.314mg Sunflower seeds
Leucine 1.659mg 0.592mg Sunflower seeds
Lysine 0.937mg 0.523mg Sunflower seeds
Methionine 0.494mg 0.11mg Sunflower seeds
Phenylalanine 1.169mg 0.451mg Sunflower seeds
Valine 1.315mg 0.368mg Sunflower seeds
Histidine 0.632mg 0.24mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Bean raw
Bean raw
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Chickpea raw
Chickpea raw
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) vs Pea raw
Pea raw

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
146%
Sunflower seeds
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
207%
Sunflower seeds
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 0.68g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 32)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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)

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. Sunflower seeds - 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.