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  6. Béchamel sauce vs. Cowpea (Black-eyed pea)

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

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How are béchamel sauce and cowpea (Black-eyed pea) different?

  • Béchamel sauce is richer in vitamin B12 and calcium, while cowpea (Black-eyed pea) is higher in folate, iron, copper, fiber, manganese, and vitamin B1.
  • Cowpea (Black-eyed pea) covers your daily need for folate, 50% more than béchamel sauce.
  • Cowpea (Black-eyed pea) is lower in sodium.

Sauce, homemade, white, thin and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Béchamel sauce 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 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
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 +425%
Contains more SeleniumSelenium +32%
Contains more MagnesiumMagnesium +253.3%
Contains more PotassiumPotassium +70.6%
Contains more IronIron +1095.2%
Contains more CopperCopper +1961.5%
Contains more ZincZinc +207.1%
Contains more PhosphorusPhosphorus +54.5%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1879.2%

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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 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 +100%
Contains more Vitamin AVitamin A +7200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +234.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +64.7%
Contains more Vitamin B1Vitamin B1 +267.3%
Contains more Vitamin B3Vitamin B3 +89.7%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin B6Vitamin B6 +143.9%
Contains more Vitamin KVitamin K +183.3%
Contains more FolateFolate +2211.1%
Contains more CholineCholine +128.4%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Cowpea (Black-eyed pea) DV% diff.
Folate 9µg 208µg 50%
Iron 0.21mg 2.51mg 29%
Copper 0.013mg 0.268mg 28%
Fiber 0.1g 6.5g 26%
Manganese 0.024mg 0.475mg 20%
Sodium 328mg 4mg 14%
Vitamin B12 0.3µg 0µg 13%
Vitamin B1 0.055mg 0.202mg 12%
Calcium 126mg 24mg 10%
Vitamin B2 0.184mg 0.055mg 10%
Fats 6.73g 0.53g 10%
Magnesium 15mg 53mg 9%
Saturated fat 2.152g 0.138g 9%
Polyunsaturated fat 1.586g 0.225g 9%
Zinc 0.42mg 1.29mg 8%
Phosphorus 101mg 156mg 8%
Vitamin A 73µg 1µg 8%
Protein 3.77g 7.73g 8%
Monounsaturated fat 2.67g 0.044g 7%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin B6 0.041mg 0.1mg 5%
Carbs 7.4g 20.76g 4%
Choline 14.1mg 32.2mg 3%
Potassium 163mg 278mg 3%
Cholesterol 8mg 0mg 3%
Vitamin K 0.6µg 1.7µg 1%
Calories 105kcal 116kcal 1%
Selenium 3.3µg 2.5µg 1%
Vitamin B5 0.339mg 0.411mg 1%
Vitamin B3 0.261mg 0.495mg 1%
Vitamin E 0.17mg 0.28mg 1%
Vitamin C 0.8mg 0.4mg 0%
Net carbs 7.3g 14.26g N/A
Sugar 4.78g 3.3g N/A
Tryptophan 0.046mg 0.095mg 0%
Threonine 0.147mg 0.294mg 0%
Isoleucine 0.198mg 0.314mg 0%
Leucine 0.32mg 0.592mg 0%
Lysine 0.259mg 0.523mg 0%
Methionine 0.082mg 0.11mg 0%
Phenylalanine 0.157mg 0.451mg 0%
Valine 0.219mg 0.368mg 0%
Histidine 0.089mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 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 +1169.8%
Contains more WaterWater +15.2%
Contains more OtherOther +53.2%
Contains more ProteinProtein +105%
Contains more CarbsCarbs +180.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 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 +5968.2%
Contains more Poly. FatPolyunsaturated fat +604.9%
Contains less Sat. FatSaturated fat -93.6%

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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. 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.