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

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

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Significant differences between Avocado and Cowpea (Black-eyed pea)

  • Avocado has 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 Avocado.
  • Cowpea (Black-eyed pea) has 25 times less Vitamin C than Avocado. Avocado has 10mg of Vitamin C, while Cowpea (Black-eyed pea) has 0.4mg.

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.

Infographic

Avocado 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.
Avocado
Avocado
1
:
9
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Potassium +74.5%
Contains more Calcium +100%
Contains more Iron +356.4%
Contains more Magnesium +82.8%
Contains more Phosphorus +200%
Contains less Sodium -42.9%
Contains more Zinc +101.6%
Contains more Copper +41.1%
Contains more Manganese +234.5%
Contains more Selenium +525%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Potassium +74.5%
Contains more Calcium +100%
Contains more Iron +356.4%
Contains more Magnesium +82.8%
Contains more Phosphorus +200%
Contains less Sodium -42.9%
Contains more Zinc +101.6%
Contains more Copper +41.1%
Contains more Manganese +234.5%
Contains more Selenium +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
Avocado
8
:
2
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin A +873.3%
Contains more Vitamin E +639.3%
Contains more Vitamin C +2400%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +251.1%
Contains more Vitamin B5 +238%
Contains more Vitamin B6 +157%
Contains more Vitamin K +1135.3%
Contains more Vitamin B1 +201.5%
Contains more Folate +156.8%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin A +873.3%
Contains more Vitamin E +639.3%
Contains more Vitamin C +2400%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +251.1%
Contains more Vitamin B5 +238%
Contains more Vitamin B6 +157%
Contains more Vitamin K +1135.3%
Contains more Vitamin B1 +201.5%
Contains more Folate +156.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
3
:
2
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Fats +2666%
Contains more Other +68.1%
Contains more Protein +286.5%
Contains more Carbs +143.4%
Equal in Water - 70.04
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Cowpea (Black-eyed pea)
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 Fats +2666%
Contains more Other +68.1%
Contains more Protein +286.5%
Contains more Carbs +143.4%
Equal in Water - 70.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Monounsaturated Fat +22170.5%
Contains more Polyunsaturated fat +707.1%
Contains less Saturated Fat -93.5%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains more Monounsaturated Fat +22170.5%
Contains more Polyunsaturated fat +707.1%
Contains less Saturated Fat -93.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Cowpea (Black-eyed pea)
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Cowpea (Black-eyed pea) Opinion
Net carbs 1.83g 14.26g Cowpea (Black-eyed pea)
Protein 2g 7.73g Cowpea (Black-eyed pea)
Fats 14.66g 0.53g Avocado
Carbs 8.53g 20.76g Cowpea (Black-eyed pea)
Calories 160kcal 116kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 3.3g Avocado
Fiber 6.7g 6.5g Avocado
Calcium 12mg 24mg Cowpea (Black-eyed pea)
Iron 0.55mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 29mg 53mg Cowpea (Black-eyed pea)
Phosphorus 52mg 156mg Cowpea (Black-eyed pea)
Potassium 485mg 278mg Avocado
Sodium 7mg 4mg Cowpea (Black-eyed pea)
Zinc 0.64mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.19mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.142mg 0.475mg Cowpea (Black-eyed pea)
Selenium 0.4µg 2.5µg Cowpea (Black-eyed pea)
Vitamin A 146IU 15IU Avocado
Vitamin A RAE 7µg 1µg Avocado
Vitamin E 2.07mg 0.28mg Avocado
Vitamin C 10mg 0.4mg Avocado
Vitamin B1 0.067mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.13mg 0.055mg Avocado
Vitamin B3 1.738mg 0.495mg Avocado
Vitamin B5 1.389mg 0.411mg Avocado
Vitamin B6 0.257mg 0.1mg Avocado
Folate 81µg 208µg Cowpea (Black-eyed pea)
Vitamin K 21µg 1.7µg Avocado
Tryptophan 0.025mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.073mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.084mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.143mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.132mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.038mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.097mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.107mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.049mg 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 2.126g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 9.799g 0.044g Avocado
Polyunsaturated fat 1.816g 0.225g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Avocado
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
21%
Avocado
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 1.988g)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 2.64g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 12)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.