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

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What are the differences between cowpea (Black-eyed pea) and cassava?

Cowpea (Black-eyed pea) is higher in folate, iron, fiber, copper, phosphorus, vitamin B1, zinc, magnesium, and vitamin B5, yet cassava is higher in vitamin C.
Cowpea (Black-eyed pea)'s daily need coverage for folate is 45% more.
Cowpea (Black-eyed pea) has 9 times more iron than cassava. While cowpea (Black-eyed pea) has 2.51mg of iron, cassava has only 0.27mg.
The glycemic index of cowpea (Black-eyed pea) is lower.

We used Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Cassava, raw types in this article.

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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.

Cowpea (Black-eyed pea)

Cassava

Contains more MagnesiumMagnesium	+152.4%
Contains more CalciumCalcium	+50%
Contains more IronIron	+829.6%
Contains more CopperCopper	+168%
Contains more ZincZinc	+279.4%
Contains more PhosphorusPhosphorus	+477.8%
Contains less SodiumSodium	-71.4%
Contains more ManganeseManganese	+23.7%
Contains more SeleniumSelenium	+257.1%

~equal in Potassium ~271mg

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.

Cowpea (Black-eyed pea)

Cassava

Contains more Vitamin EVitamin E	+47.4%
Contains more Vitamin B1Vitamin B1	+132.2%
Contains more Vitamin B2Vitamin B2	+14.6%
Contains more Vitamin B5Vitamin B5	+284.1%
Contains more Vitamin B6Vitamin B6	+13.6%
Contains more FolateFolate	+670.4%
Contains more CholineCholine	+35.9%

Contains more Vitamin CVitamin C	+5050%
Contains more Vitamin B3Vitamin B3	+72.5%
Contains more Vitamin KVitamin K	+11.8%

~equal in Vitamin A ~1µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	208µg	27µg	45%
Iron	2.51mg	0.27mg	28%
Vitamin C	0.4mg	20.6mg	22%
Fiber	6.5g	1.8g	19%
Copper	0.268mg	0.1mg	19%
Phosphorus	156mg	27mg	18%
Protein	7.73g	1.36g	13%
Vitamin B1	0.202mg	0.087mg	10%
Zinc	1.29mg	0.34mg	9%
Magnesium	53mg	21mg	8%
Carbs	20.76g	38.06g	6%
Vitamin B5	0.411mg	0.107mg	6%
Manganese	0.475mg	0.384mg	4%
Selenium	2.5µg	0.7µg	3%
Choline	32.2mg	23.7mg	2%
Vitamin B3	0.495mg	0.854mg	2%
Calories	116kcal	160kcal	2%
Vitamin E	0.28mg	0.19mg	1%
Polyunsaturated fat	0.225g	0.048g	1%
Vitamin B2	0.055mg	0.048mg	1%
Calcium	24mg	16mg	1%
Vitamin B6	0.1mg	0.088mg	1%
Fats	0.53g	0.28g	0%
Net carbs	14.26g	36.26g	N/A
Potassium	278mg	271mg	0%
Sugar	3.3g	1.7g	N/A
Sodium	4mg	14mg	0%
Vitamin A	1µg	1µg	0%
Vitamin K	1.7µg	1.9µg	0%
Saturated fat	0.138g	0.074g	0%
Monounsaturated fat	0.044g	0.075g	0%
Tryptophan	0.095mg	0.019mg	0%
Threonine	0.294mg	0.028mg	0%
Isoleucine	0.314mg	0.027mg	0%
Leucine	0.592mg	0.039mg	0%
Lysine	0.523mg	0.044mg	0%
Methionine	0.11mg	0.011mg	0%
Phenylalanine	0.451mg	0.026mg	0%
Valine	0.368mg	0.035mg	0%
Histidine	0.24mg	0.02mg	0%