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  6. Teff vs. Cowpea (Black-eyed pea)

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

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What are the main differences between teff and cowpea (Black-eyed pea)?

  • Teff is richer in manganese, yet cowpea (Black-eyed pea) is richer in folate, fiber, iron, phosphorus, and potassium.
  • Teff's daily need coverage for manganese is 104% higher.
  • Teff has 2 times more calcium than cowpea (Black-eyed pea). Teff has 49mg of calcium, while cowpea (Black-eyed pea) has 24mg.

We used Teff, cooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Teff
Teff
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
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 CalciumCalcium +104.2%
Contains more ManganeseManganese +502.1%
Contains more PotassiumPotassium +159.8%
Contains more IronIron +22.4%
Contains more CopperCopper +18.6%
Contains more ZincZinc +16.2%
Contains more PhosphorusPhosphorus +30%
Contains less SodiumSodium -50%
~equal in Magnesium ~53mg

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.
Teff
Teff
1
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 0% 0% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
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% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin B3Vitamin B3 +83.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +10.4%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more FolateFolate +1055.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Cowpea (Black-eyed pea) DV% diff.
Manganese 2.86mg 0.475mg 104%
Folate 18µg 208µg 48%
Fiber 2.8g 6.5g 15%
Vitamin B5 0.411mg 8%
Protein 3.87g 7.73g 8%
Iron 2.05mg 2.51mg 6%
Choline 32.2mg 6%
Phosphorus 120mg 156mg 5%
Copper 0.226mg 0.268mg 5%
Selenium 2.5µg 5%
Potassium 107mg 278mg 5%
Calcium 49mg 24mg 3%
Vitamin B3 0.909mg 0.495mg 3%
Zinc 1.11mg 1.29mg 2%
Vitamin B2 0.033mg 0.055mg 2%
Vitamin E 0.28mg 2%
Polyunsaturated fat 0.225g 2%
Vitamin B1 0.183mg 0.202mg 2%
Vitamin K 1.7µg 1%
Saturated fat 0.138g 1%
Calories 101kcal 116kcal 1%
Magnesium 50mg 53mg 1%
Fats 0.65g 0.53g 0%
Vitamin C 0.4mg 0%
Carbs 19.86g 20.76g 0%
Net carbs 17.06g 14.26g N/A
Sugar 3.3g N/A
Sodium 8mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B6 0.097mg 0.1mg 0%
Monounsaturated fat 0.044g 0%
Tryptophan 0.041mg 0.095mg 0%
Threonine 0.149mg 0.294mg 0%
Isoleucine 0.146mg 0.314mg 0%
Leucine 0.311mg 0.592mg 0%
Lysine 0.109mg 0.523mg 0%
Methionine 0.125mg 0.11mg 0%
Phenylalanine 0.203mg 0.451mg 0%
Valine 0.2mg 0.368mg 0%
Histidine 0.088mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 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 FatsFats +22.6%
Contains more ProteinProtein +99.7%
Contains more OtherOther +36.2%
~equal in Carbs ~20.76g
~equal in Water ~70.04g

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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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.