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

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

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Important differences between arugula and cowpea (Black-eyed pea)

  • Arugula has more vitamin K, vitamin A, vitamin C, and calcium; however, cowpea (Black-eyed pea) has more folate, copper, fiber, phosphorus, vitamin B1, and iron.
  • Arugula's daily need coverage for vitamin K is 89% more.
  • Arugula has 158 times more vitamin A than cowpea (Black-eyed pea). Arugula has 2373IU of vitamin A, while cowpea (Black-eyed pea) has 15IU.
  • Cowpea (Black-eyed pea) has a higher glycemic index than arugula.

The food varieties used in the comparison are Arugula, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Arugula 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
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 CalciumCalcium +566.7%
Contains more PotassiumPotassium +32.7%
Contains more MagnesiumMagnesium +12.8%
Contains more IronIron +71.9%
Contains more CopperCopper +252.6%
Contains more ZincZinc +174.5%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +48%
Contains more SeleniumSelenium +733.3%

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
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 CVitamin C +3650%
Contains more Vitamin AVitamin A +11800%
Contains more Vitamin EVitamin E +53.6%
Contains more Vitamin B2Vitamin B2 +56.4%
Contains more Vitamin KVitamin K +6288.2%
Contains more Vitamin B1Vitamin B1 +359.1%
Contains more Vitamin B3Vitamin B3 +62.3%
Contains more Vitamin B6Vitamin B6 +37%
Contains more FolateFolate +114.4%
Contains more CholineCholine +110.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.411mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Cowpea (Black-eyed pea) DV% diff.
Vitamin K 108.6µg 1.7µg 89%
Folate 97µg 208µg 28%
Copper 0.076mg 0.268mg 21%
Fiber 1.6g 6.5g 20%
Vitamin C 15mg 0.4mg 16%
Phosphorus 52mg 156mg 15%
Calcium 160mg 24mg 14%
Vitamin B1 0.044mg 0.202mg 13%
Iron 1.46mg 2.51mg 13%
Vitamin A 119µg 1µg 13%
Protein 2.58g 7.73g 10%
Manganese 0.321mg 0.475mg 7%
Zinc 0.47mg 1.29mg 7%
Carbs 3.65g 20.76g 6%
Calories 25kcal 116kcal 5%
Selenium 0.3µg 2.5µg 4%
Choline 15.3mg 32.2mg 3%
Potassium 369mg 278mg 3%
Vitamin B6 0.073mg 0.1mg 2%
Vitamin B2 0.086mg 0.055mg 2%
Vitamin B5 0.437mg 0.411mg 1%
Polyunsaturated fat 0.319g 0.225g 1%
Sodium 27mg 4mg 1%
Vitamin B3 0.305mg 0.495mg 1%
Magnesium 47mg 53mg 1%
Vitamin E 0.43mg 0.28mg 1%
Fats 0.66g 0.53g 0%
Net carbs 2.05g 14.26g N/A
Sugar 2.05g 3.3g N/A
Saturated fat 0.086g 0.138g 0%
Monounsaturated fat 0.049g 0.044g 0%
Tryptophan 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.523mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 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 FatsFats +24.5%
Contains more WaterWater +30.9%
Contains more OtherOther +48.9%
Contains more ProteinProtein +199.6%
Contains more CarbsCarbs +468.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 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 less Sat. FatSaturated fat -37.7%
Contains more Mono. FatMonounsaturated fat +11.4%
Contains more Poly. FatPolyunsaturated fat +41.8%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.