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  6. Coconut oil vs. Cowpea (Black-eyed pea)

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

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

  • The amount of folate, iron, copper, fiber, phosphorus, manganese, vitamin B1, magnesium, and zinc in cowpea (Black-eyed pea) is higher than in coconut oil.
  • Coconut oil covers your daily saturated fat needs 412% more than cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains less saturated fat.
  • Cowpea (Black-eyed pea) has a higher glycemic index. The glycemic index of cowpea (Black-eyed pea) is 52, while the glycemic index of coconut oil is 0.

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

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +∞%
Contains more IronIron +4920%
Contains more CopperCopper +∞%
Contains more ZincZinc +6350%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +154.5%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +183.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +10633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Cowpea (Black-eyed pea) DV% diff.
Saturated fat 82.475g 0.138g 374%
Fats 99.06g 0.53g 152%
Folate 0µg 208µg 52%
Calories 892kcal 116kcal 39%
Iron 0.05mg 2.51mg 31%
Copper 0mg 0.268mg 30%
Fiber 0g 6.5g 26%
Phosphorus 0mg 156mg 22%
Manganese 0mg 0.475mg 21%
Vitamin B1 0mg 0.202mg 17%
Monounsaturated fat 6.332g 0.044g 16%
Protein 0g 7.73g 15%
Magnesium 0mg 53mg 13%
Zinc 0.02mg 1.29mg 12%
Polyunsaturated fat 1.702g 0.225g 10%
Potassium 0mg 278mg 8%
Vitamin B6 0mg 0.1mg 8%
Vitamin B5 0mg 0.411mg 8%
Carbs 0g 20.76g 7%
Choline 0.3mg 32.2mg 6%
Selenium 0µg 2.5µg 5%
Vitamin B2 0mg 0.055mg 4%
Vitamin B3 0mg 0.495mg 3%
Calcium 1mg 24mg 2%
Vitamin E 0.11mg 0.28mg 1%
Vitamin K 0.6µg 1.7µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 14.26g N/A
Sugar 0g 3.3g N/A
Sodium 0mg 4mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.095mg 0%
Threonine 0mg 0.294mg 0%
Isoleucine 0mg 0.314mg 0%
Leucine 0mg 0.592mg 0%
Lysine 0mg 0.523mg 0%
Methionine 0mg 0.11mg 0%
Phenylalanine 0mg 0.451mg 0%
Valine 0mg 0.368mg 0%
Histidine 0mg 0.24mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 +18590.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +233366.7%
~equal in Other ~0.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 +14290.9%
Contains more Poly. FatPolyunsaturated fat +656.4%
Contains less Sat. FatSaturated fat -99.8%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.