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  6. Cowpea (Black-eyed pea) vs. Garden cress

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

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What are the main differences between Cowpea (Black-eyed pea) and Garden cress?

  • Cowpea (Black-eyed pea) is richer in Folate, Fiber, Iron, Phosphorus, and Copper, yet Garden cress is richer in Vitamin K, Vitamin C, Vitamin A RAE, Vitamin B2, and Vitamin B6.
  • Garden cress's daily need coverage for Vitamin K is 450% higher.
  • Cowpea (Black-eyed pea) has 6 times more Fiber than Garden cress. Cowpea (Black-eyed pea) has 6.5g of Fiber, while Garden cress has 1.1g.

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

Infographic

Cowpea (Black-eyed pea) vs Garden cress 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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
7
:
3
Garden cress
Garden cress
Contains more Iron +93.1%
Contains more Magnesium +39.5%
Contains more Phosphorus +105.3%
Contains less Sodium -71.4%
Contains more Zinc +460.9%
Contains more Copper +57.6%
Contains more Selenium +177.8%
Contains more Calcium +237.5%
Contains more Potassium +118%
Contains more Manganese +16.4%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Iron +93.1%
Contains more Magnesium +39.5%
Contains more Phosphorus +105.3%
Contains less Sodium -71.4%
Contains more Zinc +460.9%
Contains more Copper +57.6%
Contains more Selenium +177.8%
Contains more Calcium +237.5%
Contains more Potassium +118%
Contains more Manganese +16.4%

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)
Cowpea (Black-eyed pea)
3
:
7
Garden cress
Garden cress
Contains more Vitamin B1 +152.5%
Contains more Vitamin B5 +69.8%
Contains more Folate +160%
Contains more Vitamin A +46013.3%
Contains more Vitamin E +150%
Contains more Vitamin C +17150%
Contains more Vitamin B2 +372.7%
Contains more Vitamin B3 +102%
Contains more Vitamin B6 +147%
Contains more Vitamin K +31776.5%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin B1 +152.5%
Contains more Vitamin B5 +69.8%
Contains more Folate +160%
Contains more Vitamin A +46013.3%
Contains more Vitamin E +150%
Contains more Vitamin C +17150%
Contains more Vitamin B2 +372.7%
Contains more Vitamin B3 +102%
Contains more Vitamin B6 +147%
Contains more Vitamin K +31776.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
3
Garden cress
Garden cress
Contains more Protein +197.3%
Contains more Carbs +277.5%
Contains more Fats +32.1%
Contains more Water +27.6%
Contains more Other +91.5%
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more Protein +197.3%
Contains more Carbs +277.5%
Contains more Fats +32.1%
Contains more Water +27.6%
Contains more Other +91.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
0
:
3
Garden cress
Garden cress
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +443.2%
Equal in Polyunsaturated fat - 0.228
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +443.2%
Equal in Polyunsaturated fat - 0.228

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) Garden cress
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Garden cress Opinion
Net carbs 14.26g 4.4g Cowpea (Black-eyed pea)
Protein 7.73g 2.6g Cowpea (Black-eyed pea)
Fats 0.53g 0.7g Garden cress
Carbs 20.76g 5.5g Cowpea (Black-eyed pea)
Calories 116kcal 32kcal Cowpea (Black-eyed pea)
Sugar 3.3g 4.4g Cowpea (Black-eyed pea)
Fiber 6.5g 1.1g Cowpea (Black-eyed pea)
Calcium 24mg 81mg Garden cress
Iron 2.51mg 1.3mg Cowpea (Black-eyed pea)
Magnesium 53mg 38mg Cowpea (Black-eyed pea)
Phosphorus 156mg 76mg Cowpea (Black-eyed pea)
Potassium 278mg 606mg Garden cress
Sodium 4mg 14mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.23mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.17mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.553mg Garden cress
Selenium 2.5µg 0.9µg Cowpea (Black-eyed pea)
Vitamin A 15IU 6917IU Garden cress
Vitamin A RAE 1µg 346µg Garden cress
Vitamin E 0.28mg 0.7mg Garden cress
Vitamin C 0.4mg 69mg Garden cress
Vitamin B1 0.202mg 0.08mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.26mg Garden cress
Vitamin B3 0.495mg 1mg Garden cress
Vitamin B5 0.411mg 0.242mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.247mg Garden cress
Folate 208µg 80µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 541.9µg Garden cress
Tryptophan 0.095mg Cowpea (Black-eyed pea)
Threonine 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg Cowpea (Black-eyed pea)
Leucine 0.592mg Cowpea (Black-eyed pea)
Lysine 0.523mg Cowpea (Black-eyed pea)
Methionine 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg Cowpea (Black-eyed pea)
Valine 0.368mg Cowpea (Black-eyed pea)
Histidine 0.24mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.023g Garden cress
Monounsaturated Fat 0.044g 0.239g Garden cress
Polyunsaturated fat 0.225g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Cowpea (Black-eyed pea)
187%
Garden cress
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
33%
Garden cress

Comparison summary

Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 0.115g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 52)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $2)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 10mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.