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

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A recap on differences between Teff and Cowpea (Black-eyed pea)

  • Cowpea (Black-eyed pea) has less Manganese, Iron, Copper, Phosphorus, Magnesium, Vitamin B6, Zinc, Vitamin B3, Vitamin B2, and Vitamin B1.
  • Teff covers your daily Manganese needs 381% more than Cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains 7 times less Vitamin B3 than Teff. Teff contains 3.363mg of Vitamin B3, while Cowpea (Black-eyed pea) contains 0.495mg.

Food varieties used in this article are Teff, uncooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Teff 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
7
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +650%
Contains more Iron +204%
Contains more Magnesium +247.2%
Contains more Phosphorus +175%
Contains more Potassium +53.6%
Contains more Zinc +181.4%
Contains more Copper +202.2%
Contains less Sodium -66.7%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Calcium +650%
Contains more Iron +204%
Contains more Magnesium +247.2%
Contains more Phosphorus +175%
Contains more Potassium +53.6%
Contains more Zinc +181.4%
Contains more Copper +202.2%
Contains less Sodium -66.7%

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
Teff
Teff
6
:
6
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin B1 +93.1%
Contains more Vitamin B2 +390.9%
Contains more Vitamin B3 +579.4%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +382%
Contains more Vitamin K +11.8%
Contains more Vitamin A +66.7%
Contains more Vitamin E +250%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
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 B1 +93.1%
Contains more Vitamin B2 +390.9%
Contains more Vitamin B3 +579.4%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +382%
Contains more Vitamin K +11.8%
Contains more Vitamin A +66.7%
Contains more Vitamin E +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
4
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Protein +72.1%
Contains more Fats +349.1%
Contains more Carbs +252.3%
Contains more Other +152.1%
Contains more Water +694.1%
Teff
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 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 +72.1%
Contains more Fats +349.1%
Contains more Carbs +252.3%
Contains more Other +152.1%
Contains more Water +694.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Monounsaturated Fat +1238.6%
Contains more Polyunsaturated fat +376%
Contains less Saturated Fat -69.3%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 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 +1238.6%
Contains more Polyunsaturated fat +376%
Contains less Saturated Fat -69.3%

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.
Teff Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Cowpea (Black-eyed pea) Opinion
Net carbs 65.13g 14.26g Teff
Protein 13.3g 7.73g Teff
Fats 2.38g 0.53g Teff
Carbs 73.13g 20.76g Teff
Calories 367kcal 116kcal Teff
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g 3.3g Teff
Fiber 8g 6.5g Teff
Calcium 180mg 24mg Teff
Iron 7.63mg 2.51mg Teff
Magnesium 184mg 53mg Teff
Phosphorus 429mg 156mg Teff
Potassium 427mg 278mg Teff
Sodium 12mg 4mg Cowpea (Black-eyed pea)
Zinc 3.63mg 1.29mg Teff
Copper 0.81mg 0.268mg Teff
Vitamin A 9IU 15IU Cowpea (Black-eyed pea)
Vitamin A RAE 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.08mg 0.28mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg Cowpea (Black-eyed pea)
Vitamin B1 0.39mg 0.202mg Teff
Vitamin B2 0.27mg 0.055mg Teff
Vitamin B3 3.363mg 0.495mg Teff
Vitamin B5 0.942mg 0.411mg Teff
Vitamin B6 0.482mg 0.1mg Teff
Folate 208µg Cowpea (Black-eyed pea)
Vitamin K 1.9µg 1.7µg Teff
Tryptophan 0.139mg 0.095mg Teff
Threonine 0.51mg 0.294mg Teff
Isoleucine 0.501mg 0.314mg Teff
Leucine 1.068mg 0.592mg Teff
Lysine 0.376mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.428mg 0.11mg Teff
Phenylalanine 0.698mg 0.451mg Teff
Valine 0.686mg 0.368mg Teff
Histidine 0.301mg 0.24mg Teff
Saturated Fat 0.449g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.589g 0.044g Teff
Polyunsaturated fat 1.071g 0.225g Teff
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
Teff
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
133%
Teff
44%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 1.46g)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 52)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.311g)
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.

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.