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

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Significant differences between cowpea (Black-eyed pea) and coconut milk

  • Cowpea (Black-eyed pea) has more folate, fiber, vitamin B1, iron, phosphorus, zinc, and vitamin B6; however, coconut milk is richer in manganese and selenium.
  • Coconut milk covers your daily saturated fat needs 105% more than cowpea (Black-eyed pea).
  • Coconut milk has 13 times less folate than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 208µg of folate, while coconut milk has 16µg.
  • Cowpea (Black-eyed pea) contains less saturated fat.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of cowpea (Black-eyed pea) is 52.

Specific food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Cowpea (Black-eyed pea) vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +43.2%
Contains more CalciumCalcium +50%
Contains more IronIron +53%
Contains more ZincZinc +92.5%
Contains more PhosphorusPhosphorus +56%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +92.8%
Contains more SeleniumSelenium +148%
~equal in Potassium ~263mg
~equal in Copper ~0.266mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +86.7%
Contains more Vitamin B1Vitamin B1 +676.9%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +124.6%
Contains more Vitamin B6Vitamin B6 +203%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +1200%
Contains more CholineCholine +278.8%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin B3Vitamin B3 +53.5%
~equal in Vitamin D ~0µg
~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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +237.6%
Contains more CarbsCarbs +274.7%
Contains more OtherOther +32.4%
Contains more FatsFats +4398.1%
~equal in Water ~67.62g

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +2204.5%
Contains more Poly. FatPolyunsaturated fat +16%

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) Coconut milk
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Coconut milk DV% diff.
Saturated fat 0.138g 21.14g 95%
Folate 208µg 16µg 48%
Fats 0.53g 23.84g 36%
Manganese 0.475mg 0.916mg 19%
Fiber 6.5g 2.2g 17%
Vitamin B1 0.202mg 0.026mg 15%
Protein 7.73g 2.29g 11%
Iron 2.51mg 1.64mg 11%
Phosphorus 156mg 100mg 8%
Selenium 2.5µg 6.2µg 7%
Zinc 1.29mg 0.67mg 6%
Calories 116kcal 230kcal 6%
Carbs 20.76g 5.54g 5%
Vitamin B5 0.411mg 0.183mg 5%
Vitamin B6 0.1mg 0.033mg 5%
Choline 32.2mg 8.5mg 4%
Magnesium 53mg 37mg 4%
Vitamin B2 0.055mg 0mg 4%
Vitamin C 0.4mg 2.8mg 3%
Monounsaturated fat 0.044g 1.014g 2%
Vitamin B3 0.495mg 0.76mg 2%
Vitamin E 0.28mg 0.15mg 1%
Calcium 24mg 16mg 1%
Vitamin K 1.7µg 0.1µg 1%
Net carbs 14.26g 3.34g N/A
Potassium 278mg 263mg 0%
Sugar 3.3g 3.34g N/A
Copper 0.268mg 0.266mg 0%
Sodium 4mg 15mg 0%
Vitamin A 1µg 0µg 0%
Polyunsaturated fat 0.225g 0.261g 0%
Tryptophan 0.095mg 0.027mg 0%
Threonine 0.294mg 0.083mg 0%
Isoleucine 0.314mg 0.09mg 0%
Leucine 0.592mg 0.17mg 0%
Lysine 0.523mg 0.101mg 0%
Methionine 0.11mg 0.043mg 0%
Phenylalanine 0.451mg 0.116mg 0%
Valine 0.368mg 0.139mg 0%
Histidine 0.24mg 0.053mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Coconut milk
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)
5%
Coconut milk
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 21.002g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 45)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $2)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.