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

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

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

  • Cowpea (Black-eyed pea) has more folate, iron, copper, phosphorus, fiber, vitamin B1, and zinc; however, plantain raw is richer in vitamin A, vitamin C, and vitamin B6.
  • Cowpea (Black-eyed pea) covers your daily folate needs 47% more than plantain raw.
  • Plantain raw has 9 times less zinc than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 1.29mg of zinc, while plantain raw has 0.14mg.
  • Cowpea (Black-eyed pea) has a higher glycemic index. The glycemic index of cowpea (Black-eyed pea) is 52, while the glycemic index of plantain raw is 37.

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

Infographic

Cowpea (Black-eyed pea) vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +43.2%
Contains more CalciumCalcium +700%
Contains more IronIron +318.3%
Contains more CopperCopper +230.9%
Contains more ZincZinc +821.4%
Contains more PhosphorusPhosphorus +358.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +66.7%
Contains more PotassiumPotassium +79.5%
~equal in Sodium ~4mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +288.5%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin KVitamin K +142.9%
Contains more FolateFolate +845.5%
Contains more CholineCholine +138.5%
Contains more Vitamin CVitamin C +4500%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin B3Vitamin B3 +38.6%
Contains more Vitamin B6Vitamin B6 +199%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Plantain raw DV% diff.
Folate 208µg 22µg 47%
Iron 2.51mg 0.6mg 24%
Manganese 0.475mg 21%
Copper 0.268mg 0.081mg 21%
Vitamin C 0.4mg 18.4mg 20%
Fiber 6.5g 2.3g 17%
Phosphorus 156mg 34mg 17%
Vitamin B6 0.1mg 0.299mg 15%
Protein 7.73g 1.3g 13%
Vitamin B1 0.202mg 0.052mg 13%
Zinc 1.29mg 0.14mg 10%
Potassium 278mg 499mg 7%
Vitamin A 1µg 56µg 6%
Magnesium 53mg 37mg 4%
Carbs 20.76g 31.89g 4%
Vitamin B5 0.411mg 0.26mg 3%
Choline 32.2mg 13.5mg 3%
Calcium 24mg 3mg 2%
Selenium 2.5µg 1.5µg 2%
Vitamin K 1.7µg 0.7µg 1%
Vitamin E 0.28mg 0.14mg 1%
Polyunsaturated fat 0.225g 0.069g 1%
Vitamin B3 0.495mg 0.686mg 1%
Calories 116kcal 122kcal 0%
Fats 0.53g 0.37g 0%
Net carbs 14.26g 29.59g N/A
Sugar 3.3g 15g N/A
Sodium 4mg 4mg 0%
Vitamin B2 0.055mg 0.054mg 0%
Saturated fat 0.138g 0.143g 0%
Monounsaturated fat 0.044g 0.032g 0%
Tryptophan 0.095mg 0.015mg 0%
Threonine 0.294mg 0.034mg 0%
Isoleucine 0.314mg 0.036mg 0%
Leucine 0.592mg 0.059mg 0%
Lysine 0.523mg 0.06mg 0%
Methionine 0.11mg 0.017mg 0%
Phenylalanine 0.451mg 0.044mg 0%
Valine 0.368mg 0.046mg 0%
Histidine 0.24mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +494.6%
Contains more FatsFats +43.2%
Contains more CarbsCarbs +53.6%
Contains more OtherOther +23.4%
~equal in Water ~65.28g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +37.5%
Contains more Poly. FatPolyunsaturated fat +226.1%
~equal in Saturated fat ~0.143g

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.