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  6. Almonds vs. Cowpea (Black-eyed pea)

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

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

  • Almonds have more vitamin E, copper, vitamin B2, manganese, magnesium, phosphorus, calcium, fiber, and vitamin B3; however, cowpea (Black-eyed pea) has more folate.
  • Daily need coverage for vitamin E for almonds is 169% higher.
  • Cowpea (Black-eyed pea) has 21 times less vitamin B2 than almonds. Almonds have 1.138mg of vitamin B2, while cowpea (Black-eyed pea) has 0.055mg.
  • Cowpea (Black-eyed pea) has a higher glycemic index than almonds.

Food types used in this article are Nuts, almonds and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Almonds 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almonds
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Contains more MagnesiumMagnesium +409.4%
Contains more CalciumCalcium +1020.8%
Contains more PotassiumPotassium +163.7%
Contains more IronIron +47.8%
Contains more CopperCopper +284.7%
Contains more ZincZinc +141.9%
Contains more PhosphorusPhosphorus +208.3%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +358.7%
Contains more SeleniumSelenium +64%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin EVitamin E +9053.6%
Contains more Vitamin B2Vitamin B2 +1969.1%
Contains more Vitamin B3Vitamin B3 +630.9%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin B6Vitamin B6 +37%
Contains more CholineCholine +61.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +372.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.202mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Cowpea (Black-eyed pea) DV% diff.
Vitamin E 25.63mg 0.28mg 169%
Copper 1.031mg 0.268mg 85%
Vitamin B2 1.138mg 0.055mg 83%
Polyunsaturated fat 12.329g 0.225g 81%
Monounsaturated fat 31.551g 0.044g 79%
Fats 49.93g 0.53g 76%
Manganese 2.179mg 0.475mg 74%
Magnesium 270mg 53mg 52%
Phosphorus 481mg 156mg 46%
Folate 44µg 208µg 41%
Protein 21.15g 7.73g 27%
Calcium 269mg 24mg 25%
Fiber 12.5g 6.5g 24%
Calories 579kcal 116kcal 23%
Vitamin B3 3.618mg 0.495mg 20%
Saturated fat 3.802g 0.138g 17%
Zinc 3.12mg 1.29mg 17%
Iron 3.71mg 2.51mg 15%
Potassium 733mg 278mg 13%
Choline 52.1mg 32.2mg 4%
Selenium 4.1µg 2.5µg 3%
Vitamin B6 0.137mg 0.1mg 3%
Vitamin B5 0.471mg 0.411mg 1%
Vitamin K 0µg 1.7µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 9.05g 14.26g N/A
Carbs 21.55g 20.76g 0%
Sugar 4.35g 3.3g N/A
Starch 0.72g 0%
Sodium 1mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B1 0.205mg 0.202mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.095mg 0%
Threonine 0.601mg 0.294mg 0%
Isoleucine 0.751mg 0.314mg 0%
Leucine 1.473mg 0.592mg 0%
Lysine 0.568mg 0.523mg 0%
Methionine 0.157mg 0.11mg 0%
Phenylalanine 1.132mg 0.451mg 0%
Valine 0.855mg 0.368mg 0%
Histidine 0.539mg 0.24mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more ProteinProtein +173.6%
Contains more FatsFats +9320.8%
Contains more OtherOther +214.9%
Contains more WaterWater +1488.2%
~equal in Carbs ~20.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains more Mono. FatMonounsaturated fat +71606.8%
Contains more Poly. FatPolyunsaturated fat +5379.6%
Contains less Sat. FatSaturated fat -96.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.