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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 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.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 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.
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 +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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +2666%
Contains more OtherOther +68.1%
Contains more ProteinProtein +286.5%
Contains more CarbsCarbs +143.4%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +22170.5%
Contains more Poly. FatPolyunsaturated fat +707.1%
Contains less Sat. FatSaturated 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) 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Avocado
23%
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.