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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.

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Flour 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
Flour
Flour
2
:
6
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
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%
Flour
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Cowpea (Black-eyed pea)
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
Flour
4
:
6
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
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
Flour
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%
Cowpea (Black-eyed pea)
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the 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 table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Flour
Flour contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flour Cowpea (Black-eyed pea) Opinion
Calories 364 116 Flour
Protein 10.33 7.73 Flour
Fats 0.98 0.53 Flour
Vitamin C 0 0.4 Cowpea (Black-eyed pea)
Carbs 76.31 20.76 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 2.51 Flour
Calcium 15 24 Cowpea (Black-eyed pea)
Potassium 107 278 Cowpea (Black-eyed pea)
Magnesium 22 53 Cowpea (Black-eyed pea)
Sugars 0.27 3.3 Flour
Fiber 2.7 6.5 Cowpea (Black-eyed pea)
Copper 0.144 0.268 Cowpea (Black-eyed pea)
Zinc 0.7 1.29 Cowpea (Black-eyed pea)
Starch
Phosphorus 108 156 Cowpea (Black-eyed pea)
Sodium 2 4 Flour
Vitamin A 0 15 Cowpea (Black-eyed pea)
Vitamin E 0.06 0.28 Cowpea (Black-eyed pea)
Vitamin D 0 0
Vitamin B1 0.785 0.202 Flour
Vitamin B2 0.494 0.055 Flour
Vitamin B3 5.904 0.495 Flour
Vitamin B5 0.438 0.411 Flour
Vitamin B6 0.044 0.1 Cowpea (Black-eyed pea)
Vitamin B12 0 0
Vitamin K 0.3 1.7 Cowpea (Black-eyed pea)
Folate 183 208 Cowpea (Black-eyed pea)
Trans Fat 0 Flour
Saturated Fat 0.155 0.138 Cowpea (Black-eyed pea)
Monounsaturated Fat 0.087 0.044 Flour
Polyunsaturated fat 0.413 0.225 Flour
Tryptophan 0.127 0.095 Flour
Threonine 0.281 0.294 Cowpea (Black-eyed pea)
Isoleucine 0.357 0.314 Flour
Leucine 0.71 0.592 Flour
Lysine 0.228 0.523 Cowpea (Black-eyed pea)
Methionine 0.183 0.11 Flour
Phenylalanine 0.52 0.451 Flour
Valine 0.415 0.368 Flour
Histidine 0.23 0.24 Cowpea (Black-eyed pea)
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.