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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, 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 408 times less vitamin A than chard raw. Chard raw has 6116IU of vitamin A, while cowpea (Black-eyed pea) has 15IU.
  • Cowpea (Black-eyed pea) contains less sodium.
  • Cowpea (Black-eyed pea) has a higher glycemic index. The glycemic index of cowpea (Black-eyed pea) is 52, while the glycemic index of chard raw is 32.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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 +52.8%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +36.3%
Contains more IronIron +39.4%
Contains more CopperCopper +49.7%
Contains more ZincZinc +258.3%
Contains more PhosphorusPhosphorus +239.1%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +29.8%
Contains more SeleniumSelenium +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.
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 +7400%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin KVitamin K +48723.5%
Contains more Vitamin B1Vitamin B1 +405%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B5Vitamin B5 +139%
Contains more FolateFolate +1385.7%
Contains more CholineCholine +78.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Cowpea (Black-eyed pea) DV% diff.
Vitamin K 830µg 1.7µg 690%
Folate 14µg 208µg 49%
Vitamin A 306µg 1µg 34%
Vitamin C 30mg 0.4mg 33%
Fiber 1.6g 6.5g 20%
Phosphorus 46mg 156mg 16%
Vitamin B1 0.04mg 0.202mg 14%
Protein 1.8g 7.73g 12%
Vitamin E 1.89mg 0.28mg 11%
Copper 0.179mg 0.268mg 10%
Iron 1.8mg 2.51mg 9%
Sodium 213mg 4mg 9%
Zinc 0.36mg 1.29mg 8%
Magnesium 81mg 53mg 7%
Carbs 3.74g 20.76g 6%
Vitamin B5 0.172mg 0.411mg 5%
Manganese 0.366mg 0.475mg 5%
Calories 19kcal 116kcal 5%
Potassium 379mg 278mg 3%
Vitamin B2 0.09mg 0.055mg 3%
Calcium 51mg 24mg 3%
Choline 18mg 32.2mg 3%
Selenium 0.9µg 2.5µg 3%
Polyunsaturated fat 0.07g 0.225g 1%
Vitamin B3 0.4mg 0.495mg 1%
Fats 0.2g 0.53g 1%
Net carbs 2.14g 14.26g N/A
Sugar 1.1g 3.3g N/A
Vitamin B6 0.099mg 0.1mg 0%
Saturated fat 0.03g 0.138g 0%
Monounsaturated fat 0.04g 0.044g 0%
Tryptophan 0.017mg 0.095mg 0%
Threonine 0.083mg 0.294mg 0%
Isoleucine 0.147mg 0.314mg 0%
Leucine 0.13mg 0.592mg 0%
Lysine 0.099mg 0.523mg 0%
Methionine 0.019mg 0.11mg 0%
Phenylalanine 0.11mg 0.451mg 0%
Valine 0.11mg 0.368mg 0%
Histidine 0.036mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 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 +32.3%
Contains more OtherOther +70.2%
Contains more ProteinProtein +329.4%
Contains more FatsFats +165%
Contains more CarbsCarbs +455.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 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 -78.3%
Contains more Poly. FatPolyunsaturated fat +221.4%
~equal in Monounsaturated fat ~0.044g

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.