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

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

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How are cowpea (Black-eyed pea) and rapini different?

  • Cowpea (Black-eyed pea) is higher in folate, copper, fiber, phosphorus, and magnesium; however, rapini is richer in vitamin K, vitamin A, vitamin C, vitamin E, and calcium.
  • Daily need coverage for vitamin K for rapini is 185% higher.
  • Cowpea (Black-eyed pea) contains 6 times more copper than rapini. While cowpea (Black-eyed pea) contains 0.268mg of copper, rapini contains only 0.042mg.
  • Rapini has a lower glycemic index (32) than cowpea (Black-eyed pea) (52).

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Broccoli raab, raw are the varieties used in this article.

Infographic

Cowpea (Black-eyed pea) vs Rapini 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%
Rapini
Rapini
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +140.9%
Contains more PotassiumPotassium +41.8%
Contains more IronIron +17.3%
Contains more CopperCopper +538.1%
Contains more ZincZinc +67.5%
Contains more PhosphorusPhosphorus +113.7%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +20.3%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +350%

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%
Rapini
Rapini
7
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B1Vitamin B1 +24.7%
Contains more Vitamin B5Vitamin B5 +27.6%
Contains more FolateFolate +150.6%
Contains more CholineCholine +76%
Contains more Vitamin CVitamin C +4950%
Contains more Vitamin AVitamin A +13000%
Contains more Vitamin EVitamin E +478.6%
Contains more Vitamin B2Vitamin B2 +134.5%
Contains more Vitamin B3Vitamin B3 +146.7%
Contains more Vitamin B6Vitamin B6 +71%
Contains more Vitamin KVitamin K +13076.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Rapini DV% diff.
Vitamin K 1.7µg 224µg 185%
Folate 208µg 83µg 31%
Copper 0.268mg 0.042mg 25%
Vitamin C 0.4mg 20.2mg 22%
Fiber 6.5g 2.7g 15%
Vitamin A 1µg 131µg 14%
Phosphorus 156mg 73mg 12%
Vitamin E 0.28mg 1.62mg 9%
Protein 7.73g 3.17g 9%
Calcium 24mg 108mg 8%
Magnesium 53mg 22mg 7%
Vitamin B2 0.055mg 0.129mg 6%
Carbs 20.76g 2.85g 6%
Vitamin B3 0.495mg 1.221mg 5%
Calories 116kcal 22kcal 5%
Zinc 1.29mg 0.77mg 5%
Vitamin B6 0.1mg 0.171mg 5%
Iron 2.51mg 2.14mg 5%
Choline 32.2mg 18.3mg 3%
Vitamin B1 0.202mg 0.162mg 3%
Selenium 2.5µg 1µg 3%
Manganese 0.475mg 0.395mg 3%
Potassium 278mg 196mg 2%
Vitamin B5 0.411mg 0.322mg 2%
Polyunsaturated fat 0.225g 0.13g 1%
Sodium 4mg 33mg 1%
Fats 0.53g 0.49g 0%
Net carbs 14.26g 0.15g N/A
Sugar 3.3g 0.38g N/A
Saturated fat 0.138g 0.05g 0%
Monounsaturated fat 0.044g 0.026g 0%
Tryptophan 0.095mg 0.043mg 0%
Threonine 0.294mg 0.106mg 0%
Isoleucine 0.314mg 0.104mg 0%
Leucine 0.592mg 0.17mg 0%
Lysine 0.523mg 0.198mg 0%
Methionine 0.11mg 0.048mg 0%
Phenylalanine 0.451mg 0.128mg 0%
Valine 0.368mg 0.153mg 0%
Histidine 0.24mg 0.066mg 0%
Fructose 0.17g 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
Rapini
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +143.8%
Contains more CarbsCarbs +628.4%
Contains more WaterWater +32.1%
~equal in Fats ~0.49g
~equal in Other ~0.94g

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
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +69.2%
Contains more Poly. FatPolyunsaturated fat +73.1%
Contains less Sat. FatSaturated fat -63.8%

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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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.