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  6. Sunflower seed vs. Cowpea (Black-eyed pea)

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
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.
Sunflower seed
Sunflower seed
9
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +225%
Contains more Iron +109.2%
Contains more Magnesium +513.2%
Contains more Phosphorus +323.1%
Contains more Potassium +132%
Contains more Zinc +287.6%
Contains more Copper +571.6%
Contains more Manganese +310.5%
Contains more Selenium +2020%
Contains less Sodium -55.6%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +225%
Contains more Iron +109.2%
Contains more Magnesium +513.2%
Contains more Phosphorus +323.1%
Contains more Potassium +132%
Contains more Zinc +287.6%
Contains more Copper +571.6%
Contains more Manganese +310.5%
Contains more Selenium +2020%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunflower seed
Sunflower seed
9
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin A +233.3%
Contains more Vitamin E +12460.7%
Contains more Vitamin C +250%
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
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin A +233.3%
Contains more Vitamin E +12460.7%
Contains more Vitamin C +250%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Protein +168.8%
Contains more Fats +9609.4%
Contains more Other +222.3%
Contains more Water +1380.8%
Equal in Carbs - 20.76
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Cowpea (Black-eyed pea)
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 Protein +168.8%
Contains more Fats +9609.4%
Contains more Other +222.3%
Contains more Water +1380.8%
Equal in Carbs - 20.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Monounsaturated Fat +42009.1%
Contains more Polyunsaturated fat +10183.1%
Contains less Saturated Fat -96.9%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains more Monounsaturated Fat +42009.1%
Contains more Polyunsaturated fat +10183.1%
Contains less Saturated 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 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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
207%
Sunflower seed
43%
Cowpea (Black-eyed pea)

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)

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 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.