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

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How are cowpea (Black-eyed pea) and semolina different?

Cowpea (Black-eyed pea) is higher in folate, iron, fiber, and magnesium; however, semolina is richer in selenium, vitamin B3, vitamin B6, manganese, carbs, and vitamin B5.
Daily need coverage for folate for cowpea (Black-eyed pea) is 50% higher.
Cowpea (Black-eyed pea) contains 4 times more fiber than semolina. While cowpea (Black-eyed pea) contains 6.5g of fiber, semolina contains only 1.8g.

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cowpea (Black-eyed pea)

Semolina

Contains more MagnesiumMagnesium	+96.3%
Contains more PotassiumPotassium	+59.8%
Contains more IronIron	+239.2%
Contains more ZincZinc	+26.5%

Contains more CalciumCalcium	+195.8%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+117.9%
Contains more SeleniumSelenium	+696%

~equal in Copper ~0.284mg

~equal in Phosphorus ~153mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cowpea (Black-eyed pea)

Semolina

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+833.3%
Contains more Vitamin KVitamin K	+1600%
Contains more FolateFolate	+2500%

Contains more Vitamin B1Vitamin B1	+10.9%
Contains more Vitamin B3Vitamin B3	+919.8%
Contains more Vitamin B5Vitamin B5	+63.5%
Contains more Vitamin B6Vitamin B6	+352%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.05mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	208µg	8µg	50%
Selenium	2.5µg	19.9µg	32%
Starch		68.29g	28%
Vitamin B3	0.495mg	5.048mg	28%
Vitamin B6	0.1mg	0.452mg	27%
Manganese	0.475mg	1.035mg	24%
Iron	2.51mg	0.74mg	22%
Carbs	20.76g	80.89g	20%
Fiber	6.5g	1.8g	19%
Calories	116kcal	374kcal	13%
Magnesium	53mg	27mg	6%
Choline	32.2mg		6%
Calcium	24mg	71mg	5%
Vitamin B5	0.411mg	0.672mg	5%
Potassium	278mg	174mg	3%
Copper	0.268mg	0.284mg	2%
Zinc	1.29mg	1.02mg	2%
Vitamin E	0.28mg	0.03mg	2%
Vitamin B1	0.202mg	0.224mg	2%
Fats	0.53g	1.03g	1%
Vitamin K	1.7µg	0.1µg	1%
Saturated fat	0.138g	0.294g	1%
Monounsaturated fat	0.044g	0.258g	1%
Polyunsaturated fat	0.225g	0.322g	1%
Protein	7.73g	7.51g	0%
Protein per 100 calories	6.7g	2g	N/A
Calories per 10 g protein	150kcal	498kcal	N/A
Weight per 100 calories	86g	27g	N/A
Vitamin C	0.4mg	0mg	0%
Net carbs	14.26g	79.09g	N/A
Sugar	3.3g	0.33g	N/A
Phosphorus	156mg	153mg	0%
Sodium	4mg	2mg	0%
Vitamin A	1µg		0%
Vitamin B2	0.055mg	0.05mg	0%
Tryptophan	0.095mg	0.103mg	0%
Threonine	0.294mg	0.271mg	0%
Isoleucine	0.314mg	0.339mg	0%
Leucine	0.592mg	0.656mg	0%
Lysine	0.523mg	0.215mg	0%
Methionine	0.11mg	0.183mg	0%
Phenylalanine	0.451mg	0.398mg	0%
Valine	0.368mg	0.47mg	0%
Histidine	0.24mg	0.185mg	0%
Fructose		0.02g	0%