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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
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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
Contains more Iron +204%
Contains more Calcium +650%
Contains more Potassium +53.6%
Contains more Magnesium +247.2%
Contains more Copper +202.2%
Contains more Zinc +181.4%
Contains more Phosphorus +175%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains more Iron +204%
Contains more Calcium +650%
Contains more Potassium +53.6%
Contains more Magnesium +247.2%
Contains more Copper +202.2%
Contains more Zinc +181.4%
Contains more Phosphorus +175%
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
6
:
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 6% 0% 51% 13% 10% 25% 24% 0% 5% 156%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
24
Cowpea (Black-eyed pea)
Mineral Summary Score
133
Teff
44
Cowpea (Black-eyed pea)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
46%
Cowpea (Black-eyed pea)
Carbohydrates
73%
Teff
21%
Cowpea (Black-eyed pea)
Fats
11%
Teff
2%
Cowpea (Black-eyed pea)

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 Cholesterol ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins Equal

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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Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 1.46g)
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 lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 5)
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.

All nutrients comparison - raw data values

Nutrient Teff Cowpea (Black-eyed pea) Opinion
Calories 367 116 Teff
Protein 13.3 7.73 Teff
Fats 2.38 0.53 Teff
Vitamin C 0.4 Cowpea (Black-eyed pea)
Carbs 73.13 20.76 Teff
Cholesterol 0 Teff
Vitamin D 0 Cowpea (Black-eyed pea)
Iron 7.63 2.51 Teff
Calcium 180 24 Teff
Potassium 427 278 Teff
Magnesium 184 53 Teff
Sugar 1.84 3.3 Teff
Fiber 8 6.5 Teff
Copper 0.81 0.268 Teff
Zinc 3.63 1.29 Teff
Starch 36.56 Teff
Phosphorus 429 156 Teff
Sodium 12 4 Cowpea (Black-eyed pea)
Vitamin A 9 15 Cowpea (Black-eyed pea)
Vitamin E 0.08 0.28 Cowpea (Black-eyed pea)
Vitamin D 0 Cowpea (Black-eyed pea)
Vitamin B1 0.39 0.202 Teff
Vitamin B2 0.27 0.055 Teff
Vitamin B3 3.363 0.495 Teff
Vitamin B5 0.942 0.411 Teff
Vitamin B6 0.482 0.1 Teff
Vitamin B12 0 Cowpea (Black-eyed pea)
Vitamin K 1.9 1.7 Teff
Folate 208 Cowpea (Black-eyed pea)
Trans Fat 0 Teff
Saturated Fat 0.449 0.138 Cowpea (Black-eyed pea)
Monounsaturated Fat 0.589 0.044 Teff
Polyunsaturated fat 1.071 0.225 Teff
Tryptophan 0.139 0.095 Teff
Threonine 0.51 0.294 Teff
Isoleucine 0.501 0.314 Teff
Leucine 1.068 0.592 Teff
Lysine 0.376 0.523 Cowpea (Black-eyed pea)
Methionine 0.428 0.11 Teff
Phenylalanine 0.698 0.451 Teff
Valine 0.686 0.368 Teff
Histidine 0.301 0.24 Teff
Fructose 0.47 Teff

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.