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

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

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Summary of differences between beetroot and cowpea (Black-eyed pea)

  • The amount of folate, copper, iron, phosphorus, fiber, vitamin B1, zinc, magnesium, manganese, and vitamin B5 in cowpea (Black-eyed pea) is higher than in beetroot.
  • Cowpea (Black-eyed pea) covers your daily need for folate, 25% more than beetroot.
  • Cowpea (Black-eyed pea) has a lower glycemic index. The glycemic index of cowpea (Black-eyed pea) is 52, while the glycemic index of beetroot is 64.

These are the specific foods used in this comparison Beets, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Beetroot vs Cowpea (Black-eyed pea) infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 +16.9%
Contains more MagnesiumMagnesium +130.4%
Contains more CalciumCalcium +50%
Contains more IronIron +213.8%
Contains more CopperCopper +257.3%
Contains more ZincZinc +268.6%
Contains more PhosphorusPhosphorus +290%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +44.4%
Contains more SeleniumSelenium +257.1%

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 +1125%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +551.6%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B3Vitamin B3 +48.2%
Contains more Vitamin B5Vitamin B5 +165.2%
Contains more Vitamin B6Vitamin B6 +49.3%
Contains more Vitamin KVitamin K +750%
Contains more FolateFolate +90.8%
Contains more CholineCholine +436.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Cowpea (Black-eyed pea) DV% diff.
Folate 109µg 208µg 25%
Iron 0.8mg 2.51mg 21%
Copper 0.075mg 0.268mg 21%
Phosphorus 40mg 156mg 17%
Fiber 2.8g 6.5g 15%
Vitamin B1 0.031mg 0.202mg 14%
Protein 1.61g 7.73g 12%
Zinc 0.35mg 1.29mg 9%
Magnesium 23mg 53mg 7%
Manganese 0.329mg 0.475mg 6%
Choline 6mg 32.2mg 5%
Vitamin C 4.9mg 0.4mg 5%
Vitamin B5 0.155mg 0.411mg 5%
Calories 43kcal 116kcal 4%
Carbs 9.56g 20.76g 4%
Selenium 0.7µg 2.5µg 3%
Vitamin B6 0.067mg 0.1mg 3%
Sodium 78mg 4mg 3%
Vitamin E 0.04mg 0.28mg 2%
Fats 0.17g 0.53g 1%
Saturated fat 0.027g 0.138g 1%
Polyunsaturated fat 0.06g 0.225g 1%
Potassium 325mg 278mg 1%
Calcium 16mg 24mg 1%
Vitamin B2 0.04mg 0.055mg 1%
Vitamin B3 0.334mg 0.495mg 1%
Vitamin K 0.2µg 1.7µg 1%
Net carbs 6.76g 14.26g N/A
Sugar 6.76g 3.3g N/A
Vitamin A 2µg 1µg 0%
Monounsaturated fat 0.032g 0.044g 0%
Tryptophan 0.019mg 0.095mg 0%
Threonine 0.047mg 0.294mg 0%
Isoleucine 0.048mg 0.314mg 0%
Leucine 0.068mg 0.592mg 0%
Lysine 0.058mg 0.523mg 0%
Methionine 0.018mg 0.11mg 0%
Phenylalanine 0.046mg 0.451mg 0%
Valine 0.056mg 0.368mg 0%
Histidine 0.021mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 WaterWater +25%
Contains more OtherOther +14.9%
Contains more ProteinProtein +380.1%
Contains more FatsFats +211.8%
Contains more CarbsCarbs +117.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 -80.4%
Contains more Mono. FatMonounsaturated fat +37.5%
Contains more Poly. FatPolyunsaturated fat +275%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.