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

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

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Significant differences between plantain raw and cowpea (Black-eyed pea)

  • Plantain raw has more vitamin A, vitamin C, and vitamin B6; however, cowpea (Black-eyed pea) is richer in folate, iron, copper, phosphorus, fiber, vitamin B1, and zinc.
  • Cowpea (Black-eyed pea) covers your daily folate needs 47% more than plantain raw.
  • Cowpea (Black-eyed pea) has 75 times less vitamin A than plantain raw. Plantain raw has 1127IU of vitamin A, while cowpea (Black-eyed pea) has 15IU.
  • Cowpea (Black-eyed pea) has a higher glycemic index. The glycemic index of cowpea (Black-eyed pea) is 52, while the glycemic index of plantain raw is 37.

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

Infographic

Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 PotassiumPotassium +79.5%
Contains more MagnesiumMagnesium +43.2%
Contains more CalciumCalcium +700%
Contains more IronIron +318.3%
Contains more CopperCopper +230.9%
Contains more ZincZinc +821.4%
Contains more PhosphorusPhosphorus +358.8%
Contains more SeleniumSelenium +66.7%
~equal in Sodium ~4mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 +4500%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin B3Vitamin B3 +38.6%
Contains more Vitamin B6Vitamin B6 +199%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +288.5%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin KVitamin K +142.9%
Contains more FolateFolate +845.5%
Contains more CholineCholine +138.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Cowpea (Black-eyed pea) DV% diff.
Folate 22µg 208µg 47%
Iron 0.6mg 2.51mg 24%
Manganese 0.475mg 21%
Copper 0.081mg 0.268mg 21%
Vitamin C 18.4mg 0.4mg 20%
Fiber 2.3g 6.5g 17%
Phosphorus 34mg 156mg 17%
Vitamin B6 0.299mg 0.1mg 15%
Protein 1.3g 7.73g 13%
Vitamin B1 0.052mg 0.202mg 13%
Zinc 0.14mg 1.29mg 10%
Potassium 499mg 278mg 7%
Vitamin A 56µg 1µg 6%
Magnesium 37mg 53mg 4%
Carbs 31.89g 20.76g 4%
Vitamin B5 0.26mg 0.411mg 3%
Choline 13.5mg 32.2mg 3%
Calcium 3mg 24mg 2%
Selenium 1.5µg 2.5µg 2%
Vitamin K 0.7µg 1.7µg 1%
Vitamin E 0.14mg 0.28mg 1%
Polyunsaturated fat 0.069g 0.225g 1%
Vitamin B3 0.686mg 0.495mg 1%
Calories 122kcal 116kcal 0%
Fats 0.37g 0.53g 0%
Net carbs 29.59g 14.26g N/A
Sugar 15g 3.3g N/A
Sodium 4mg 4mg 0%
Vitamin B2 0.054mg 0.055mg 0%
Saturated fat 0.143g 0.138g 0%
Monounsaturated fat 0.032g 0.044g 0%
Tryptophan 0.015mg 0.095mg 0%
Threonine 0.034mg 0.294mg 0%
Isoleucine 0.036mg 0.314mg 0%
Leucine 0.059mg 0.592mg 0%
Lysine 0.06mg 0.523mg 0%
Methionine 0.017mg 0.11mg 0%
Phenylalanine 0.044mg 0.451mg 0%
Valine 0.046mg 0.368mg 0%
Histidine 0.064mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 CarbsCarbs +53.6%
Contains more OtherOther +23.4%
Contains more ProteinProtein +494.6%
Contains more FatsFats +43.2%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 +37.5%
Contains more Poly. FatPolyunsaturated fat +226.1%
~equal in Saturated fat ~0.138g

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.