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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 from 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.

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.

Infographic

Flour 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
Contains more Iron +84.9%
Contains less Sodium -50%
Contains more Calcium +60%
Contains more Potassium +159.8%
Contains more Magnesium +140.9%
Contains more Copper +86.1%
Contains more Zinc +84.3%
Contains more Phosphorus +44.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 8% 25% 38% 90% 36% 67% 1%
Contains more Iron +84.9%
Contains less Sodium -50%
Contains more Calcium +60%
Contains more Potassium +159.8%
Contains more Magnesium +140.9%
Contains more Copper +86.1%
Contains more Zinc +84.3%
Contains more Phosphorus +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
4
:
Contains more Vitamin B1 +288.6%
Contains more Vitamin B2 +798.2%
Contains more Vitamin B3 +1092.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +366.7%
Contains more Vitamin B6 +127.3%
Contains more Vitamin K +466.7%
Contains more Folate +13.7%
Equal in Vitamin B5 - 0.411
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
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 +288.6%
Contains more Vitamin B2 +798.2%
Contains more Vitamin B3 +1092.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +366.7%
Contains more Vitamin B6 +127.3%
Contains more Vitamin K +466.7%
Contains more Folate +13.7%
Equal in Vitamin B5 - 0.411

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

All nutrients comparison - raw data values

Nutrient Flour Cowpea (Black-eyed pea) Opinion
Calories 364kcal 116kcal Flour
Protein 10.33g 7.73g Flour
Fats 0.98g 0.53g Flour
Vitamin C 0mg 0.4mg Cowpea (Black-eyed pea)
Net carbs 73.61g 14.26g Flour
Carbs 76.31g 20.76g Flour
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 4.64mg 2.51mg Flour
Calcium 15mg 24mg Cowpea (Black-eyed pea)
Potassium 107mg 278mg Cowpea (Black-eyed pea)
Magnesium 22mg 53mg Cowpea (Black-eyed pea)
Sugar 0.27g 3.3g Flour
Fiber 2.7g 6.5g Cowpea (Black-eyed pea)
Copper 0.144mg 0.268mg Cowpea (Black-eyed pea)
Zinc 0.7mg 1.29mg Cowpea (Black-eyed pea)
Starch g g
Phosphorus 108mg 156mg Cowpea (Black-eyed pea)
Sodium 2mg 4mg Flour
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin E 0.06mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0µg 0µg
Vitamin B1 0.785mg 0.202mg Flour
Vitamin B2 0.494mg 0.055mg Flour
Vitamin B3 5.904mg 0.495mg Flour
Vitamin B5 0.438mg 0.411mg Flour
Vitamin B6 0.044mg 0.1mg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 1.7µg Cowpea (Black-eyed pea)
Folate 183µg 208µg Cowpea (Black-eyed pea)
Trans Fat g 0g Flour
Saturated Fat 0.155g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.087g 0.044g Flour
Polyunsaturated fat 0.413g 0.225g Flour
Tryptophan 0.127mg 0.095mg Flour
Threonine 0.281mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.357mg 0.314mg Flour
Leucine 0.71mg 0.592mg Flour
Lysine 0.228mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.183mg 0.11mg Flour
Phenylalanine 0.52mg 0.451mg Flour
Valine 0.415mg 0.368mg Flour
Histidine 0.23mg 0.24mg Cowpea (Black-eyed pea)
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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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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
50
Flour
24
Cowpea (Black-eyed pea)
Mineral Summary Score
40
Flour
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
62%
Flour
46%
Cowpea (Black-eyed pea)
Carbohydrates
76%
Flour
21%
Cowpea (Black-eyed pea)
Fats
5%
Flour
2%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 3.03g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.