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  6. Chard raw vs. Cowpea (Black-eyed pea)

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

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Significant differences between Chard raw and Cowpea (Black-eyed pea)

  • Chard raw has more Vitamin K, Vitamin A RAE, Vitamin C, and Vitamin E , however, Cowpea (Black-eyed pea) is richer in Folate, Fiber, Phosphorus, Vitamin B1, and Copper.
  • Chard raw covers your daily Vitamin K needs 690% more than Cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) has 306 times less Vitamin A RAE than Chard raw. Chard raw has 306µg of Vitamin A RAE, while Cowpea (Black-eyed pea) has 1µg.
  • Cowpea (Black-eyed pea) contains less Sodium.

Specific food types used in this comparison are Chard, swiss, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Chard raw 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.
Chard raw
Chard raw
3
:
7
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Calcium +112.5%
Contains more Magnesium +52.8%
Contains more Potassium +36.3%
Contains more Iron +39.4%
Contains more Phosphorus +239.1%
Contains less Sodium -98.1%
Contains more Zinc +258.3%
Contains more Copper +49.7%
Contains more Manganese +29.8%
Contains more Selenium +177.8%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Contains more Calcium +112.5%
Contains more Magnesium +52.8%
Contains more Potassium +36.3%
Contains more Iron +39.4%
Contains more Phosphorus +239.1%
Contains less Sodium -98.1%
Contains more Zinc +258.3%
Contains more Copper +49.7%
Contains more Manganese +29.8%
Contains more Selenium +177.8%

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.
Chard raw
Chard raw
5
:
5
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Vitamin A +40673.3%
Contains more Vitamin E +575%
Contains more Vitamin C +7400%
Contains more Vitamin B2 +63.6%
Contains more Vitamin K +48723.5%
Contains more Vitamin B1 +405%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B5 +139%
Contains more Folate +1385.7%
Equal in Vitamin B6 - 0.1
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin A +40673.3%
Contains more Vitamin E +575%
Contains more Vitamin C +7400%
Contains more Vitamin B2 +63.6%
Contains more Vitamin K +48723.5%
Contains more Vitamin B1 +405%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B5 +139%
Contains more Folate +1385.7%
Equal in Vitamin B6 - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
2
:
3
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains more Water +32.3%
Contains more Other +70.2%
Contains more Protein +329.4%
Contains more Fats +165%
Contains more Carbs +455.1%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Cowpea (Black-eyed pea)
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 Water +32.3%
Contains more Other +70.2%
Contains more Protein +329.4%
Contains more Fats +165%
Contains more Carbs +455.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Contains less Saturated Fat -78.3%
Contains more Polyunsaturated fat +221.4%
Equal in Monounsaturated Fat - 0.044
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Contains less Saturated Fat -78.3%
Contains more Polyunsaturated fat +221.4%
Equal in Monounsaturated Fat - 0.044

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Cowpea (Black-eyed pea)
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chard raw Cowpea (Black-eyed pea) Opinion
Net carbs 2.14g 14.26g Cowpea (Black-eyed pea)
Protein 1.8g 7.73g Cowpea (Black-eyed pea)
Fats 0.2g 0.53g Cowpea (Black-eyed pea)
Carbs 3.74g 20.76g Cowpea (Black-eyed pea)
Calories 19kcal 116kcal Cowpea (Black-eyed pea)
Sugar 1.1g 3.3g Chard raw
Fiber 1.6g 6.5g Cowpea (Black-eyed pea)
Calcium 51mg 24mg Chard raw
Iron 1.8mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 81mg 53mg Chard raw
Phosphorus 46mg 156mg Cowpea (Black-eyed pea)
Potassium 379mg 278mg Chard raw
Sodium 213mg 4mg Cowpea (Black-eyed pea)
Zinc 0.36mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.179mg 0.268mg Cowpea (Black-eyed pea)
Manganese 0.366mg 0.475mg Cowpea (Black-eyed pea)
Selenium 0.9µg 2.5µg Cowpea (Black-eyed pea)
Vitamin A 6116IU 15IU Chard raw
Vitamin A RAE 306µg 1µg Chard raw
Vitamin E 1.89mg 0.28mg Chard raw
Vitamin C 30mg 0.4mg Chard raw
Vitamin B1 0.04mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.09mg 0.055mg Chard raw
Vitamin B3 0.4mg 0.495mg Cowpea (Black-eyed pea)
Vitamin B5 0.172mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.099mg 0.1mg Cowpea (Black-eyed pea)
Folate 14µg 208µg Cowpea (Black-eyed pea)
Vitamin K 830µg 1.7µg Chard raw
Tryptophan 0.017mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.083mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.147mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.13mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.099mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.019mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.11mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.11mg 0.368mg Cowpea (Black-eyed pea)
Histidine 0.036mg 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.03g 0.138g Chard raw
Monounsaturated Fat 0.04g 0.044g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.07g 0.225g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
222%
Chard raw
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
34%
Chard raw
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 209mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.108g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 20)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.