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

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A recap on differences between cottage cheese and cowpea (Black-eyed pea)

  • Cottage cheese has more vitamin B12 and selenium; however, cowpea (Black-eyed pea) is higher in folate, iron, copper, fiber, manganese, vitamin B1, and magnesium.
  • Cowpea (Black-eyed pea) covers your daily folate needs 49% more than cottage cheese.
  • Cowpea (Black-eyed pea) has less sodium.
  • The glycemic index of cowpea (Black-eyed pea) is higher.

Food varieties used in this article are Cheese, cottage, creamed, large or small curd and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Cottage cheese vs Cowpea (Black-eyed pea) infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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 +245.8%
Contains more SeleniumSelenium +288%
Contains more MagnesiumMagnesium +562.5%
Contains more PotassiumPotassium +167.3%
Contains more IronIron +3485.7%
Contains more CopperCopper +824.1%
Contains more ZincZinc +222.5%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +23650%
~equal in Phosphorus ~156mg

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 0% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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 AVitamin A +3600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +196.4%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +648.1%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B6Vitamin B6 +117.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1633.3%
Contains more CholineCholine +75%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 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 ProteinProtein +43.9%
Contains more FatsFats +711.3%
Contains more WaterWater +13.9%
Contains more OtherOther +50%
Contains more CarbsCarbs +514.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 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 +1668.2%
Contains less Sat. FatSaturated fat -92%
Contains more Poly. FatPolyunsaturated fat +82.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Cowpea (Black-eyed pea) DV% diff.
Folate 12µg 208µg 49%
Iron 0.07mg 2.51mg 31%
Copper 0.029mg 0.268mg 27%
Fiber 0g 6.5g 26%
Manganese 0.002mg 0.475mg 21%
Vitamin B12 0.43µg 0µg 18%
Sodium 364mg 4mg 16%
Vitamin B1 0.027mg 0.202mg 15%
Selenium 9.7µg 2.5µg 13%
Magnesium 8mg 53mg 11%
Vitamin B2 0.163mg 0.055mg 8%
Zinc 0.4mg 1.29mg 8%
Protein 11.12g 7.73g 7%
Saturated fat 1.718g 0.138g 7%
Calcium 83mg 24mg 6%
Fats 4.3g 0.53g 6%
Cholesterol 17mg 0mg 6%
Carbs 3.38g 20.76g 6%
Potassium 104mg 278mg 5%
Vitamin A 37µg 1µg 4%
Vitamin B6 0.046mg 0.1mg 4%
Choline 18.4mg 32.2mg 3%
Vitamin B5 0.557mg 0.411mg 3%
Monounsaturated fat 0.778g 0.044g 2%
Vitamin B3 0.099mg 0.495mg 2%
Polyunsaturated fat 0.123g 0.225g 1%
Vitamin K 0µg 1.7µg 1%
Calories 98kcal 116kcal 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.08mg 0.28mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 3.38g 14.26g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 3.3g N/A
Phosphorus 159mg 156mg 0%
Tryptophan 0.147mg 0.095mg 0%
Threonine 0.5mg 0.294mg 0%
Isoleucine 0.591mg 0.314mg 0%
Leucine 1.116mg 0.592mg 0%
Lysine 0.934mg 0.523mg 0%
Methionine 0.269mg 0.11mg 0%
Phenylalanine 0.577mg 0.451mg 0%
Valine 0.748mg 0.368mg 0%
Histidine 0.326mg 0.24mg 0%

Which food is preferable for your diet?

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

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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
14%
Cottage cheese
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
23%
Cottage cheese
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Cholesterol?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 360mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 1.58g)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 0.63g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 42)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.