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

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

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Significant differences between cowpea (Black-eyed pea) and cashew

  • Cowpea (Black-eyed pea) has more folate; however, cashew is richer in copper, phosphorus, magnesium, iron, manganese, zinc, selenium, and vitamin K.
  • Cashew covers your daily copper needs 214% more than cowpea (Black-eyed pea).
  • Cashew has 8 times less folate than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 208µg of folate, while cashew has 25µg.
  • 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 cashew is 25.

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

Infographic

Cowpea (Black-eyed pea) vs Cashew 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%
Cashew
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +450.9%
Contains more CalciumCalcium +54.2%
Contains more PotassiumPotassium +137.4%
Contains more IronIron +166.1%
Contains more CopperCopper +719%
Contains more ZincZinc +348.1%
Contains more PhosphorusPhosphorus +280.1%
Contains more ManganeseManganese +248.4%
Contains more SeleniumSelenium +696%

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%
Cashew
Cashew
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +732%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin EVitamin E +221.4%
Contains more Vitamin B1Vitamin B1 +109.4%
Contains more Vitamin B3Vitamin B3 +114.5%
Contains more Vitamin B5Vitamin B5 +110.2%
Contains more Vitamin B6Vitamin B6 +317%
Contains more Vitamin KVitamin K +1905.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.058mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Cashew DV% diff.
Copper 0.268mg 2.195mg 214%
Fats 0.53g 43.85g 67%
Phosphorus 156mg 593mg 62%
Monounsaturated fat 0.044g 23.797g 59%
Magnesium 53mg 292mg 57%
Iron 2.51mg 6.68mg 52%
Manganese 0.475mg 1.655mg 51%
Polyunsaturated fat 0.225g 7.845g 51%
Folate 208µg 25µg 46%
Zinc 1.29mg 5.78mg 41%
Saturated fat 0.138g 7.783g 35%
Selenium 2.5µg 19.9µg 32%
Vitamin K 1.7µg 34.1µg 27%
Vitamin B6 0.1mg 0.417mg 24%
Calories 116kcal 553kcal 22%
Protein 7.73g 18.22g 21%
Vitamin B1 0.202mg 0.423mg 18%
Fiber 6.5g 3.3g 13%
Potassium 278mg 660mg 11%
Starch 23.49g 10%
Vitamin B5 0.411mg 0.864mg 9%
Choline 32.2mg 6%
Vitamin B3 0.495mg 1.062mg 4%
Vitamin E 0.28mg 0.9mg 4%
Carbs 20.76g 30.19g 3%
Calcium 24mg 37mg 1%
Vitamin C 0.4mg 0.5mg 0%
Net carbs 14.26g 26.89g N/A
Sugar 3.3g 5.91g N/A
Sodium 4mg 12mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B2 0.055mg 0.058mg 0%
Tryptophan 0.095mg 0.287mg 0%
Threonine 0.294mg 0.688mg 0%
Isoleucine 0.314mg 0.789mg 0%
Leucine 0.592mg 1.472mg 0%
Lysine 0.523mg 0.928mg 0%
Methionine 0.11mg 0.362mg 0%
Phenylalanine 0.451mg 0.951mg 0%
Valine 0.368mg 1.094mg 0%
Histidine 0.24mg 0.456mg 0%
Fructose 0.05g 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
Cashew
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more WaterWater +1246.9%
Contains more ProteinProtein +135.7%
Contains more FatsFats +8173.6%
Contains more CarbsCarbs +45.4%
Contains more OtherOther +170.2%

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
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +53984.1%
Contains more Poly. FatPolyunsaturated fat +3386.7%

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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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.