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

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Significant differences between avocadoes and cowpea (Black-eyed pea)

Avocadoes have more vitamin B5, vitamin K, vitamin B6, vitamin E, and vitamin C; however, cowpea (Black-eyed pea) is richer in folate, iron, phosphorus, manganese, and vitamin B1.
Cowpea (Black-eyed pea) covers your daily folate needs 32% more than avocadoes.
Cowpea (Black-eyed pea) has 25 times less vitamin C than avocadoes. Avocadoes have 10mg of vitamin C, while cowpea (Black-eyed pea) has 0.4mg.
Cowpea (Black-eyed pea) has a higher glycemic index. The glycemic index of cowpea (Black-eyed pea) is 52, while the glycemic index of avocadoes is 40.

Specific food types used in this comparison are Avocados, raw, all commercial varieties and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Avocado

Cowpea (Black-eyed pea)

Contains more PotassiumPotassium

+74.5%

Contains more MagnesiumMagnesium	+82.8%
Contains more CalciumCalcium	+100%
Contains more IronIron	+356.4%
Contains more CopperCopper	+41.1%
Contains more ZincZinc	+101.6%
Contains more PhosphorusPhosphorus	+200%
Contains less SodiumSodium	-42.9%
Contains more ManganeseManganese	+234.5%
Contains more SeleniumSelenium	+525%

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.

Avocado

Cowpea (Black-eyed pea)

Contains more Vitamin CVitamin C	+2400%
Contains more Vitamin AVitamin A	+600%
Contains more Vitamin EVitamin E	+639.3%
Contains more Vitamin B2Vitamin B2	+136.4%
Contains more Vitamin B3Vitamin B3	+251.1%
Contains more Vitamin B5Vitamin B5	+238%
Contains more Vitamin B6Vitamin B6	+157%
Contains more Vitamin KVitamin K	+1135.3%

Contains more Vitamin B1Vitamin B1	+201.5%
Contains more FolateFolate	+156.8%
Contains more CholineCholine	+126.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	81µg	208µg	32%
Iron	0.55mg	2.51mg	25%
Monounsaturated fat	9.799g	0.044g	24%
Fats	14.66g	0.53g	22%
Vitamin B5	1.389mg	0.411mg	20%
Vitamin K	21µg	1.7µg	16%
Phosphorus	52mg	156mg	15%
Manganese	0.142mg	0.475mg	14%
Vitamin E	2.07mg	0.28mg	12%
Vitamin B6	0.257mg	0.1mg	12%
Vitamin C	10mg	0.4mg	11%
Polyunsaturated fat	1.816g	0.225g	11%
Protein	2g	7.73g	11%
Vitamin B1	0.067mg	0.202mg	11%
Copper	0.19mg	0.268mg	9%
Saturated fat	2.126g	0.138g	9%
Vitamin B3	1.738mg	0.495mg	8%
Zinc	0.64mg	1.29mg	6%
Potassium	485mg	278mg	6%
Magnesium	29mg	53mg	6%
Vitamin B2	0.13mg	0.055mg	6%
Selenium	0.4µg	2.5µg	4%
Carbs	8.53g	20.76g	4%
Choline	14.2mg	32.2mg	3%
Calories	160kcal	116kcal	2%
Vitamin A	7µg	1µg	1%
Fiber	6.7g	6.5g	1%
Calcium	12mg	24mg	1%
Net carbs	1.83g	14.26g	N/A
Sugar	0.66g	3.3g	N/A
Starch	0.11g		0%
Sodium	7mg	4mg	0%
Tryptophan	0.025mg	0.095mg	0%
Threonine	0.073mg	0.294mg	0%
Isoleucine	0.084mg	0.314mg	0%
Leucine	0.143mg	0.592mg	0%
Lysine	0.132mg	0.523mg	0%
Methionine	0.038mg	0.11mg	0%
Phenylalanine	0.097mg	0.451mg	0%
Valine	0.107mg	0.368mg	0%
Histidine	0.049mg	0.24mg	0%
Fructose	0.12g		0%
Omega-3 - ALA	0.111g		N/A
Omega-6 - Gamma-linoleic acid	0.015g		N/A