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

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Summary of differences between cowpea (Black-eyed pea) and carambola

  • Cowpea (Black-eyed pea) has more folate, iron, phosphorus, manganese, vitamin B1, fiber, copper, zinc, and magnesium, while carambola has more vitamin C.
  • Cowpea (Black-eyed pea) covers your daily need for folate, 49% more than carambola.
  • Cowpea (Black-eyed pea) contains 31 times more iron than carambola. While cowpea (Black-eyed pea) contains 2.51mg of iron, carambola contains only 0.08mg.

These are the specific foods used in this comparison Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Carambola, (starfruit), raw.

Infographic

Cowpea (Black-eyed pea) vs Carambola infographic
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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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +430%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +109%
Contains more IronIron +3037.5%
Contains more CopperCopper +95.6%
Contains more ZincZinc +975%
Contains more PhosphorusPhosphorus +1200%
Contains more ManganeseManganese +1183.8%
Contains more SeleniumSelenium +316.7%
Contains less SodiumSodium -50%

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin EVitamin E +86.7%
Contains more Vitamin B1Vitamin B1 +1342.9%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more Vitamin B3Vitamin B3 +34.9%
Contains more Vitamin B6Vitamin B6 +488.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1633.3%
Contains more CholineCholine +323.7%
Contains more Vitamin CVitamin C +8500%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.391mg
~equal in Vitamin B12 ~0µg

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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +643.3%
Contains more FatsFats +60.6%
Contains more CarbsCarbs +208.5%
Contains more OtherOther +80.8%
Contains more WaterWater +30.5%

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +46.7%
Contains more Poly. FatPolyunsaturated fat +22.3%
Contains less Sat. FatSaturated fat -86.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Carambola DV% diff.
Folate 208µg 12µg 49%
Vitamin C 0.4mg 34.4mg 38%
Iron 2.51mg 0.08mg 30%
Phosphorus 156mg 12mg 21%
Manganese 0.475mg 0.037mg 19%
Vitamin B1 0.202mg 0.014mg 16%
Fiber 6.5g 2.8g 15%
Copper 0.268mg 0.137mg 15%
Protein 7.73g 1.04g 13%
Zinc 1.29mg 0.12mg 11%
Magnesium 53mg 10mg 10%
Vitamin B6 0.1mg 0.017mg 6%
Carbs 20.76g 6.73g 5%
Choline 32.2mg 7.6mg 4%
Calories 116kcal 31kcal 4%
Potassium 278mg 133mg 4%
Selenium 2.5µg 0.6µg 3%
Vitamin B2 0.055mg 0.016mg 3%
Calcium 24mg 3mg 2%
Vitamin E 0.28mg 0.15mg 1%
Vitamin B3 0.495mg 0.367mg 1%
Saturated fat 0.138g 0.019g 1%
Vitamin K 1.7µg 0µg 1%
Fats 0.53g 0.33g 0%
Net carbs 14.26g 3.93g N/A
Sugar 3.3g 3.98g N/A
Sodium 4mg 2mg 0%
Vitamin A 1µg 3µg 0%
Vitamin B5 0.411mg 0.391mg 0%
Monounsaturated fat 0.044g 0.03g 0%
Polyunsaturated fat 0.225g 0.184g 0%
Tryptophan 0.095mg 0.008mg 0%
Threonine 0.294mg 0.044mg 0%
Isoleucine 0.314mg 0.044mg 0%
Leucine 0.592mg 0.077mg 0%
Lysine 0.523mg 0.077mg 0%
Methionine 0.11mg 0.021mg 0%
Phenylalanine 0.451mg 0.037mg 0%
Valine 0.368mg 0.05mg 0%
Histidine 0.24mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Carambola
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
23%
Cowpea (Black-eyed pea)
13%
Carambola
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
9%
Carambola

Comparison summary

Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 0.68g)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 0.119g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 7)
Which food is cheaper?
Carambola
Carambola is cheaper (difference - $0.2)
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. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients
  2. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.