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

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

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Important differences between cowpea (Black-eyed pea) and cheese

  • Cowpea (Black-eyed pea) has more folate and iron; however, cheese has more calcium, selenium, vitamin B12, phosphorus, and vitamin B2.
  • Cheese's daily need coverage for saturated fat is 94% more.
  • Cowpea (Black-eyed pea) has 18 times more iron than cheese. Cowpea (Black-eyed pea) has 2.51mg of iron, while cheese has 0.14mg.
  • Cowpea (Black-eyed pea) is lower in saturated fat.
  • Cowpea (Black-eyed pea) has a higher glycemic index than cheese.

The food varieties used in the comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Cheese, cheddar.

Infographic

Cowpea (Black-eyed pea) vs Cheese 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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +96.3%
Contains more PotassiumPotassium +265.8%
Contains more IronIron +1692.9%
Contains more CopperCopper +793.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1659.3%
Contains more CalciumCalcium +2858.3%
Contains more ZincZinc +182.2%
Contains more PhosphorusPhosphorus +191.7%
Contains more SeleniumSelenium +1040%

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%
Cheese
Cheese
6
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +596.6%
Contains more Vitamin B3Vitamin B3 +739%
Contains more Vitamin B6Vitamin B6 +51.5%
Contains more FolateFolate +670.4%
Contains more CholineCholine +95.2%
Contains more Vitamin AVitamin A +32900%
Contains more Vitamin EVitamin E +153.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +678.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +41.2%
~equal in Vitamin B5 ~0.41mg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Cheese DV% diff.
Saturated fat 0.138g 18.867g 85%
Calcium 24mg 710mg 69%
Fats 0.53g 33.31g 50%
Selenium 2.5µg 28.5µg 47%
Vitamin B12 0µg 1.1µg 46%
Folate 208µg 27µg 45%
Phosphorus 156mg 455mg 43%
Vitamin A 1µg 330µg 37%
Cholesterol 0mg 99mg 33%
Protein 7.73g 22.87g 30%
Iron 2.51mg 0.14mg 30%
Vitamin B2 0.055mg 0.428mg 29%
Sodium 4mg 653mg 28%
Fiber 6.5g 0g 26%
Copper 0.268mg 0.03mg 26%
Monounsaturated fat 0.044g 9.246g 23%
Zinc 1.29mg 3.64mg 21%
Manganese 0.475mg 0.027mg 19%
Vitamin B1 0.202mg 0.029mg 14%
Calories 116kcal 404kcal 14%
Polyunsaturated fat 0.225g 1.421g 8%
Potassium 278mg 76mg 6%
Magnesium 53mg 27mg 6%
Carbs 20.76g 3.09g 6%
Vitamin D 0µg 0.6µg 3%
Choline 32.2mg 16.5mg 3%
Vitamin B3 0.495mg 0.059mg 3%
Vitamin E 0.28mg 0.71mg 3%
Vitamin B6 0.1mg 0.066mg 3%
Vitamin D 0IU 24IU 3%
Vitamin K 1.7µg 2.4µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 3.09g N/A
Sugar 3.3g 0.48g N/A
Vitamin B5 0.411mg 0.41mg 0%
Trans fat 0g 0.917g N/A
Tryptophan 0.095mg 0.547mg 0%
Threonine 0.294mg 1.044mg 0%
Isoleucine 0.314mg 1.206mg 0%
Leucine 0.592mg 1.939mg 0%
Lysine 0.523mg 1.025mg 0%
Methionine 0.11mg 0.547mg 0%
Phenylalanine 0.451mg 1.074mg 0%
Valine 0.368mg 1.404mg 0%
Histidine 0.24mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +571.8%
Contains more WaterWater +89.2%
Contains more ProteinProtein +195.9%
Contains more FatsFats +6184.9%
Contains more OtherOther +294.7%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +20913.6%
Contains more Poly. FatPolyunsaturated fat +531.6%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.