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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
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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff 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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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
8%
Teff
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
67%
Teff
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 0.138g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
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. 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.