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  6. Cowpea (Black-eyed pea) vs. Arugula

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

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Important differences between cowpea (Black-eyed pea) and arugula

  • Cowpea (Black-eyed pea) has more folate, copper, fiber, phosphorus, vitamin B1, and iron; however, arugula has more vitamin K, vitamin A, vitamin C, and calcium.
  • Arugula's daily need coverage for vitamin K is 89% more.
  • Cowpea (Black-eyed pea) has 5 times more vitamin B1 than arugula. Cowpea (Black-eyed pea) has 0.202mg of vitamin B1, while arugula has 0.044mg.
  • Cowpea (Black-eyed pea) has a higher glycemic index than arugula.

The food varieties used in the comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Arugula, raw.

Infographic

Cowpea (Black-eyed pea) vs Arugula 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 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +12.8%
Contains more IronIron +71.9%
Contains more CopperCopper +252.6%
Contains more ZincZinc +174.5%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +48%
Contains more SeleniumSelenium +733.3%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +32.7%

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 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B1Vitamin B1 +359.1%
Contains more Vitamin B3Vitamin B3 +62.3%
Contains more Vitamin B6Vitamin B6 +37%
Contains more FolateFolate +114.4%
Contains more CholineCholine +110.5%
Contains more Vitamin CVitamin C +3650%
Contains more Vitamin AVitamin A +11800%
Contains more Vitamin EVitamin E +53.6%
Contains more Vitamin B2Vitamin B2 +56.4%
Contains more Vitamin KVitamin K +6288.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.437mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Arugula DV% diff.
Vitamin K 1.7µg 108.6µg 89%
Folate 208µg 97µg 28%
Copper 0.268mg 0.076mg 21%
Fiber 6.5g 1.6g 20%
Vitamin C 0.4mg 15mg 16%
Phosphorus 156mg 52mg 15%
Calcium 24mg 160mg 14%
Vitamin B1 0.202mg 0.044mg 13%
Iron 2.51mg 1.46mg 13%
Vitamin A 1µg 119µg 13%
Protein 7.73g 2.58g 10%
Manganese 0.475mg 0.321mg 7%
Zinc 1.29mg 0.47mg 7%
Carbs 20.76g 3.65g 6%
Calories 116kcal 25kcal 5%
Selenium 2.5µg 0.3µg 4%
Choline 32.2mg 15.3mg 3%
Potassium 278mg 369mg 3%
Vitamin B6 0.1mg 0.073mg 2%
Vitamin B2 0.055mg 0.086mg 2%
Vitamin B5 0.411mg 0.437mg 1%
Polyunsaturated fat 0.225g 0.319g 1%
Sodium 4mg 27mg 1%
Vitamin B3 0.495mg 0.305mg 1%
Magnesium 53mg 47mg 1%
Vitamin E 0.28mg 0.43mg 1%
Fats 0.53g 0.66g 0%
Net carbs 14.26g 2.05g N/A
Sugar 3.3g 2.05g N/A
Saturated fat 0.138g 0.086g 0%
Monounsaturated fat 0.044g 0.049g 0%
Tryptophan 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.523mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +199.6%
Contains more CarbsCarbs +468.8%
Contains more FatsFats +24.5%
Contains more WaterWater +30.9%
Contains more OtherOther +48.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains less Sat. FatSaturated fat -37.7%
Contains more Mono. FatMonounsaturated fat +11.4%
Contains more Poly. FatPolyunsaturated fat +41.8%

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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. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.