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

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Significant differences between coconut milk and cowpea (Black-eyed pea)

  • Coconut milk has more manganese and selenium; however, cowpea (Black-eyed pea) is richer in folate, fiber, vitamin B1, iron, phosphorus, zinc, and vitamin B6.
  • Coconut milk covers your daily saturated fat needs 105% more than cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) has 2 times less selenium than coconut milk. Coconut milk has 6.2µg of selenium, while cowpea (Black-eyed pea) has 2.5µg.
  • Cowpea (Black-eyed pea) contains less saturated fat.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of cowpea (Black-eyed pea) is 52.

Specific food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
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 ManganeseManganese +92.8%
Contains more SeleniumSelenium +148%
Contains more MagnesiumMagnesium +43.2%
Contains more CalciumCalcium +50%
Contains more IronIron +53%
Contains more ZincZinc +92.5%
Contains more PhosphorusPhosphorus +56%
Contains less SodiumSodium -73.3%
~equal in Potassium ~278mg
~equal in Copper ~0.268mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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 +600%
Contains more Vitamin B3Vitamin B3 +53.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +86.7%
Contains more Vitamin B1Vitamin B1 +676.9%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +124.6%
Contains more Vitamin B6Vitamin B6 +203%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +1200%
Contains more CholineCholine +278.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 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 FatsFats +4398.1%
Contains more ProteinProtein +237.6%
Contains more CarbsCarbs +274.7%
Contains more OtherOther +32.4%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 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 +2204.5%
Contains more Poly. FatPolyunsaturated fat +16%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut milk Cowpea (Black-eyed pea) DV% diff.
Saturated fat 21.14g 0.138g 95%
Folate 16µg 208µg 48%
Fats 23.84g 0.53g 36%
Manganese 0.916mg 0.475mg 19%
Fiber 2.2g 6.5g 17%
Vitamin B1 0.026mg 0.202mg 15%
Protein 2.29g 7.73g 11%
Iron 1.64mg 2.51mg 11%
Phosphorus 100mg 156mg 8%
Selenium 6.2µg 2.5µg 7%
Zinc 0.67mg 1.29mg 6%
Calories 230kcal 116kcal 6%
Carbs 5.54g 20.76g 5%
Vitamin B5 0.183mg 0.411mg 5%
Vitamin B6 0.033mg 0.1mg 5%
Choline 8.5mg 32.2mg 4%
Magnesium 37mg 53mg 4%
Vitamin B2 0mg 0.055mg 4%
Vitamin C 2.8mg 0.4mg 3%
Monounsaturated fat 1.014g 0.044g 2%
Vitamin B3 0.76mg 0.495mg 2%
Vitamin E 0.15mg 0.28mg 1%
Calcium 16mg 24mg 1%
Vitamin K 0.1µg 1.7µg 1%
Net carbs 3.34g 14.26g N/A
Potassium 263mg 278mg 0%
Sugar 3.34g 3.3g N/A
Copper 0.266mg 0.268mg 0%
Sodium 15mg 4mg 0%
Vitamin A 0µg 1µg 0%
Polyunsaturated fat 0.261g 0.225g 0%
Tryptophan 0.027mg 0.095mg 0%
Threonine 0.083mg 0.294mg 0%
Isoleucine 0.09mg 0.314mg 0%
Leucine 0.17mg 0.592mg 0%
Lysine 0.101mg 0.523mg 0%
Methionine 0.043mg 0.11mg 0%
Phenylalanine 0.116mg 0.451mg 0%
Valine 0.139mg 0.368mg 0%
Histidine 0.053mg 0.24mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk 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
5%
Coconut milk
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
42%
Coconut milk
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 21.002g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 45)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $2)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.