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

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

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

  • Cauliflower is richer in vitamin C and vitamin K, while cowpea (Black-eyed pea) is higher in folate, iron, copper, fiber, phosphorus, manganese, vitamin B1, and zinc.
  • Cauliflower covers your daily need for vitamin C, 53% more than cowpea (Black-eyed pea).
  • Cauliflower contains 9 times more vitamin K than cowpea (Black-eyed pea). Cauliflower contains 15.5µg of vitamin K, while cowpea (Black-eyed pea) contains 1.7µg.

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

Infographic

Cauliflower 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% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 MagnesiumMagnesium +253.3%
Contains more IronIron +497.6%
Contains more CopperCopper +587.2%
Contains more ZincZinc +377.8%
Contains more PhosphorusPhosphorus +254.5%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +206.5%
Contains more SeleniumSelenium +316.7%
~equal in Calcium ~24mg
~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.
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 +11950%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin B6Vitamin B6 +84%
Contains more Vitamin KVitamin K +811.8%
Contains more CholineCholine +37.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +304%
Contains more FolateFolate +264.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B3 ~0.495mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Cowpea (Black-eyed pea) DV% diff.
Vitamin C 48.2mg 0.4mg 53%
Folate 57µg 208µg 38%
Iron 0.42mg 2.51mg 26%
Copper 0.039mg 0.268mg 25%
Fiber 2g 6.5g 18%
Phosphorus 44mg 156mg 16%
Manganese 0.155mg 0.475mg 14%
Vitamin B1 0.05mg 0.202mg 13%
Vitamin K 15.5µg 1.7µg 12%
Protein 1.92g 7.73g 12%
Magnesium 15mg 53mg 9%
Zinc 0.27mg 1.29mg 9%
Vitamin B6 0.184mg 0.1mg 6%
Vitamin B5 0.667mg 0.411mg 5%
Calories 25kcal 116kcal 5%
Carbs 4.97g 20.76g 5%
Selenium 0.6µg 2.5µg 3%
Choline 44.3mg 32.2mg 2%
Sodium 30mg 4mg 1%
Vitamin E 0.08mg 0.28mg 1%
Polyunsaturated fat 0.031g 0.225g 1%
Potassium 299mg 278mg 1%
Fructose 0.97g 1%
Fats 0.28g 0.53g 0%
Net carbs 2.97g 14.26g N/A
Calcium 22mg 24mg 0%
Sugar 1.91g 3.3g N/A
Vitamin A 0µg 1µg 0%
Vitamin B2 0.06mg 0.055mg 0%
Vitamin B3 0.507mg 0.495mg 0%
Saturated fat 0.13g 0.138g 0%
Monounsaturated fat 0.034g 0.044g 0%
Tryptophan 0.02mg 0.095mg 0%
Threonine 0.076mg 0.294mg 0%
Isoleucine 0.071mg 0.314mg 0%
Leucine 0.106mg 0.592mg 0%
Lysine 0.217mg 0.523mg 0%
Methionine 0.02mg 0.11mg 0%
Phenylalanine 0.065mg 0.451mg 0%
Valine 0.125mg 0.368mg 0%
Histidine 0.056mg 0.24mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +31.5%
Contains more ProteinProtein +302.6%
Contains more FatsFats +89.3%
Contains more CarbsCarbs +317.7%
Contains more OtherOther +23.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 +29.4%
Contains more Poly. FatPolyunsaturated fat +625.8%
~equal in Saturated fat ~0.138g

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.