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

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The main differences between flour and cowpea (Black-eyed pea)

Flour has more selenium, vitamin B1, vitamin B3, vitamin B2, iron, and manganese; however, cowpea (Black-eyed pea) has more fiber, copper, magnesium, and phosphorus.
Daily need coverage for selenium for flour is 57% higher.
Cowpea (Black-eyed pea) has 12 times less vitamin B3 than flour. Flour has 5.904mg of vitamin B3, while cowpea (Black-eyed pea) has 0.495mg.
Flour has a higher glycemic index than cowpea (Black-eyed pea).

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Flour

Cowpea (Black-eyed pea)

Contains more IronIron	+84.9%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+43.6%
Contains more SeleniumSelenium	+1256%

Contains more MagnesiumMagnesium	+140.9%
Contains more CalciumCalcium	+60%
Contains more PotassiumPotassium	+159.8%
Contains more CopperCopper	+86.1%
Contains more ZincZinc	+84.3%
Contains more PhosphorusPhosphorus	+44.4%

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.

Flour

Cowpea (Black-eyed pea)

Contains more Vitamin B1Vitamin B1	+288.6%
Contains more Vitamin B2Vitamin B2	+798.2%
Contains more Vitamin B3Vitamin B3	+1092.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+366.7%
Contains more Vitamin B6Vitamin B6	+127.3%
Contains more Vitamin KVitamin K	+466.7%
Contains more FolateFolate	+13.7%
Contains more CholineCholine	+209.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.411mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	33.9µg	2.5µg	57%
Vitamin B1	0.785mg	0.202mg	49%
Vitamin B3	5.904mg	0.495mg	34%
Vitamin B2	0.494mg	0.055mg	34%
Iron	4.64mg	2.51mg	27%
Carbs	76.31g	20.76g	19%
Fiber	2.7g	6.5g	15%
Copper	0.144mg	0.268mg	14%
Calories	364kcal	116kcal	12%
Manganese	0.682mg	0.475mg	9%
Magnesium	22mg	53mg	7%
Phosphorus	108mg	156mg	7%
Folate	183µg	208µg	6%
Potassium	107mg	278mg	5%
Zinc	0.7mg	1.29mg	5%
Protein	10.33g	7.73g	5%
Choline	10.4mg	32.2mg	4%
Vitamin B6	0.044mg	0.1mg	4%
Vitamin E	0.06mg	0.28mg	1%
Polyunsaturated fat	0.413g	0.225g	1%
Fats	0.98g	0.53g	1%
Vitamin B5	0.438mg	0.411mg	1%
Vitamin K	0.3µg	1.7µg	1%
Calcium	15mg	24mg	1%
Vitamin C	0mg	0.4mg	0%
Net carbs	73.61g	14.26g	N/A
Sugar	0.27g	3.3g	N/A
Sodium	2mg	4mg	0%
Vitamin A	0µg	1µg	0%
Saturated fat	0.155g	0.138g	0%
Monounsaturated fat	0.087g	0.044g	0%
Tryptophan	0.127mg	0.095mg	0%
Threonine	0.281mg	0.294mg	0%
Isoleucine	0.357mg	0.314mg	0%
Leucine	0.71mg	0.592mg	0%
Lysine	0.228mg	0.523mg	0%
Methionine	0.183mg	0.11mg	0%
Phenylalanine	0.52mg	0.451mg	0%
Valine	0.415mg	0.368mg	0%
Histidine	0.23mg	0.24mg	0%