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  6. Cowpea (Black-eyed pea) vs. Chard raw

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

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Significant differences between cowpea (Black-eyed pea) and chard raw

  • Cowpea (Black-eyed pea) has more folate, fiber, phosphorus, vitamin B1, and copper; however, chard raw is richer in vitamin K, vitamin A, vitamin C, and vitamin E.
  • Chard raw covers your daily vitamin K needs 690% more than cowpea (Black-eyed pea).
  • Chard raw has 15 times less folate than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 208µg of folate, while chard raw has 14µg.
  • Cowpea (Black-eyed pea) contains less sodium.
  • Cowpea (Black-eyed pea) has a higher glycemic index. The glycemic index of cowpea (Black-eyed pea) is 52, while the glycemic index of chard raw is 32.

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

Infographic

Cowpea (Black-eyed pea) vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more IronIron +39.4%
Contains more CopperCopper +49.7%
Contains more ZincZinc +258.3%
Contains more PhosphorusPhosphorus +239.1%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +29.8%
Contains more SeleniumSelenium +177.8%
Contains more MagnesiumMagnesium +52.8%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +36.3%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +405%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B5Vitamin B5 +139%
Contains more FolateFolate +1385.7%
Contains more CholineCholine +78.9%
Contains more Vitamin CVitamin C +7400%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin KVitamin K +48723.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.099mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Chard raw DV% diff.
Vitamin K 1.7µg 830µg 690%
Folate 208µg 14µg 49%
Vitamin A 1µg 306µg 34%
Vitamin C 0.4mg 30mg 33%
Fiber 6.5g 1.6g 20%
Phosphorus 156mg 46mg 16%
Vitamin B1 0.202mg 0.04mg 14%
Protein 7.73g 1.8g 12%
Vitamin E 0.28mg 1.89mg 11%
Copper 0.268mg 0.179mg 10%
Iron 2.51mg 1.8mg 9%
Sodium 4mg 213mg 9%
Zinc 1.29mg 0.36mg 8%
Magnesium 53mg 81mg 7%
Carbs 20.76g 3.74g 6%
Vitamin B5 0.411mg 0.172mg 5%
Manganese 0.475mg 0.366mg 5%
Calories 116kcal 19kcal 5%
Potassium 278mg 379mg 3%
Vitamin B2 0.055mg 0.09mg 3%
Calcium 24mg 51mg 3%
Choline 32.2mg 18mg 3%
Selenium 2.5µg 0.9µg 3%
Polyunsaturated fat 0.225g 0.07g 1%
Vitamin B3 0.495mg 0.4mg 1%
Fats 0.53g 0.2g 1%
Net carbs 14.26g 2.14g N/A
Sugar 3.3g 1.1g N/A
Vitamin B6 0.1mg 0.099mg 0%
Saturated fat 0.138g 0.03g 0%
Monounsaturated fat 0.044g 0.04g 0%
Tryptophan 0.095mg 0.017mg 0%
Threonine 0.294mg 0.083mg 0%
Isoleucine 0.314mg 0.147mg 0%
Leucine 0.592mg 0.13mg 0%
Lysine 0.523mg 0.099mg 0%
Methionine 0.11mg 0.019mg 0%
Phenylalanine 0.451mg 0.11mg 0%
Valine 0.368mg 0.11mg 0%
Histidine 0.24mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +329.4%
Contains more FatsFats +165%
Contains more CarbsCarbs +455.1%
Contains more WaterWater +32.3%
Contains more OtherOther +70.2%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Poly. FatPolyunsaturated fat +221.4%
Contains less Sat. FatSaturated fat -78.3%
~equal in Monounsaturated fat ~0.04g

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.