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

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What are the differences between cassava and cowpea (Black-eyed pea)?

Cassava is higher in vitamin C, yet cowpea (Black-eyed pea) is higher in folate, iron, fiber, copper, phosphorus, vitamin B1, zinc, magnesium, and vitamin B5.
Cowpea (Black-eyed pea)'s daily need coverage for folate is 45% more.
Cassava has 52 times more vitamin C than cowpea (Black-eyed pea). While cassava has 20.6mg of vitamin C, cowpea (Black-eyed pea) has only 0.4mg.
The glycemic index of cowpea (Black-eyed pea) is lower.

We used Cassava, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this article.

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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.

Cassava

Cowpea (Black-eyed pea)

Contains more MagnesiumMagnesium	+152.4%
Contains more CalciumCalcium	+50%
Contains more IronIron	+829.6%
Contains more CopperCopper	+168%
Contains more ZincZinc	+279.4%
Contains more PhosphorusPhosphorus	+477.8%
Contains less SodiumSodium	-71.4%
Contains more ManganeseManganese	+23.7%
Contains more SeleniumSelenium	+257.1%

~equal in Potassium ~278mg

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.

Cassava

Cowpea (Black-eyed pea)

Contains more Vitamin CVitamin C	+5050%
Contains more Vitamin B3Vitamin B3	+72.5%
Contains more Vitamin KVitamin K	+11.8%

Contains more Vitamin EVitamin E	+47.4%
Contains more Vitamin B1Vitamin B1	+132.2%
Contains more Vitamin B2Vitamin B2	+14.6%
Contains more Vitamin B5Vitamin B5	+284.1%
Contains more Vitamin B6Vitamin B6	+13.6%
Contains more FolateFolate	+670.4%
Contains more CholineCholine	+35.9%

~equal in Vitamin A ~1µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	27µg	208µg	45%
Iron	0.27mg	2.51mg	28%
Vitamin C	20.6mg	0.4mg	22%
Fiber	1.8g	6.5g	19%
Copper	0.1mg	0.268mg	19%
Phosphorus	27mg	156mg	18%
Protein	1.36g	7.73g	13%
Vitamin B1	0.087mg	0.202mg	10%
Zinc	0.34mg	1.29mg	9%
Magnesium	21mg	53mg	8%
Carbs	38.06g	20.76g	6%
Vitamin B5	0.107mg	0.411mg	6%
Manganese	0.384mg	0.475mg	4%
Selenium	0.7µg	2.5µg	3%
Choline	23.7mg	32.2mg	2%
Vitamin B3	0.854mg	0.495mg	2%
Calories	160kcal	116kcal	2%
Vitamin E	0.19mg	0.28mg	1%
Polyunsaturated fat	0.048g	0.225g	1%
Vitamin B2	0.048mg	0.055mg	1%
Calcium	16mg	24mg	1%
Vitamin B6	0.088mg	0.1mg	1%
Fats	0.28g	0.53g	0%
Net carbs	36.26g	14.26g	N/A
Potassium	271mg	278mg	0%
Sugar	1.7g	3.3g	N/A
Sodium	14mg	4mg	0%
Vitamin A	1µg	1µg	0%
Vitamin K	1.9µg	1.7µg	0%
Saturated fat	0.074g	0.138g	0%
Monounsaturated fat	0.075g	0.044g	0%
Tryptophan	0.019mg	0.095mg	0%
Threonine	0.028mg	0.294mg	0%
Isoleucine	0.027mg	0.314mg	0%
Leucine	0.039mg	0.592mg	0%
Lysine	0.044mg	0.523mg	0%
Methionine	0.011mg	0.11mg	0%
Phenylalanine	0.026mg	0.451mg	0%
Valine	0.035mg	0.368mg	0%
Histidine	0.02mg	0.24mg	0%