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

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

  • Broccoli has more vitamin C, vitamin K, and vitamin A, while cowpea (Black-eyed pea) has more folate, copper, iron, fiber, phosphorus, manganese, and vitamin B1.
  • Broccoli covers your daily need for vitamin C, 99% more than cowpea (Black-eyed pea).
  • Broccoli contains 60 times more vitamin K than cowpea (Black-eyed pea). While broccoli contains 101.6µg of vitamin K, cowpea (Black-eyed pea) contains only 1.7µg.
  • Broccoli has a lower glycemic index. The glycemic index of broccoli is 32, while the glycemic index of cowpea (Black-eyed pea) is 52.

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

Infographic

Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 +95.8%
Contains more PotassiumPotassium +13.7%
Contains more MagnesiumMagnesium +152.4%
Contains more IronIron +243.8%
Contains more CopperCopper +446.9%
Contains more ZincZinc +214.6%
Contains more PhosphorusPhosphorus +136.4%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +126.2%
~equal in Selenium ~2.5µg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 +22200%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin EVitamin E +178.6%
Contains more Vitamin B2Vitamin B2 +112.7%
Contains more Vitamin B3Vitamin B3 +29.1%
Contains more Vitamin B5Vitamin B5 +39.4%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin KVitamin K +5876.5%
Contains more Vitamin B1Vitamin B1 +184.5%
Contains more FolateFolate +230.2%
Contains more CholineCholine +72.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +27.5%
Contains more ProteinProtein +174.1%
Contains more FatsFats +43.2%
Contains more CarbsCarbs +212.7%
~equal in Other ~0.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 -71.7%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +492.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Cowpea (Black-eyed pea)
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat 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 Broccoli Cowpea (Black-eyed pea) DV% diff.
Vitamin C 89.2mg 0.4mg 99%
Vitamin K 101.6µg 1.7µg 83%
Folate 63µg 208µg 36%
Copper 0.049mg 0.268mg 24%
Iron 0.73mg 2.51mg 22%
Fiber 2.6g 6.5g 16%
Phosphorus 66mg 156mg 13%
Manganese 0.21mg 0.475mg 12%
Vitamin B1 0.071mg 0.202mg 11%
Protein 2.82g 7.73g 10%
Magnesium 21mg 53mg 8%
Zinc 0.41mg 1.29mg 8%
Vitamin B6 0.175mg 0.1mg 6%
Carbs 6.64g 20.76g 5%
Vitamin B2 0.117mg 0.055mg 5%
Calories 34kcal 116kcal 4%
Vitamin A 31µg 1µg 3%
Vitamin B5 0.573mg 0.411mg 3%
Vitamin E 0.78mg 0.28mg 3%
Choline 18.7mg 32.2mg 2%
Calcium 47mg 24mg 2%
Polyunsaturated fat 0.038g 0.225g 1%
Fructose 0.68g 1%
Vitamin B3 0.639mg 0.495mg 1%
Sodium 33mg 4mg 1%
Potassium 316mg 278mg 1%
Fats 0.37g 0.53g 0%
Net carbs 4.04g 14.26g N/A
Sugar 1.7g 3.3g N/A
Selenium 2.5µg 2.5µg 0%
Saturated fat 0.039g 0.138g 0%
Monounsaturated fat 0.011g 0.044g 0%
Tryptophan 0.033mg 0.095mg 0%
Threonine 0.088mg 0.294mg 0%
Isoleucine 0.079mg 0.314mg 0%
Leucine 0.129mg 0.592mg 0%
Lysine 0.135mg 0.523mg 0%
Methionine 0.038mg 0.11mg 0%
Phenylalanine 0.117mg 0.451mg 0%
Valine 0.125mg 0.368mg 0%
Histidine 0.059mg 0.24mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
59%
Broccoli
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
19%
Broccoli
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 29mg)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 1.6g)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.099g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 20)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1.6)
Which food is richer in vitamins?
Broccoli
Broccoli 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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.