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

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What are the differences between cowpea (Black-eyed pea) and currants?

Cowpea (Black-eyed pea) is higher in folate, iron, copper, phosphorus, vitamin B1, manganese, zinc, magnesium, and fiber, yet currants are higher in vitamin C.
Cowpea (Black-eyed pea)'s daily need coverage for folate is 50% more.
Cowpea (Black-eyed pea) has 6 times more zinc than currants. While cowpea (Black-eyed pea) has 1.29mg of zinc, currants have only 0.23mg.
The glycemic index of currants is lower.

We used Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Currants, red, and white, raw types in this article.

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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.

Cowpea (Black-eyed pea)

Currant

Contains more MagnesiumMagnesium	+307.7%
Contains more IronIron	+151%
Contains more CopperCopper	+150.5%
Contains more ZincZinc	+460.9%
Contains more PhosphorusPhosphorus	+254.5%
Contains more ManganeseManganese	+155.4%
Contains more SeleniumSelenium	+316.7%

Contains more CalciumCalcium	+37.5%
Contains less SodiumSodium	-75%

~equal in Potassium ~275mg

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)

Currant

Contains more Vitamin EVitamin E	+180%
Contains more Vitamin B1Vitamin B1	+405%
Contains more Vitamin B3Vitamin B3	+395%
Contains more Vitamin B5Vitamin B5	+542.2%
Contains more Vitamin B6Vitamin B6	+42.9%
Contains more FolateFolate	+2500%
Contains more CholineCholine	+323.7%

Contains more Vitamin CVitamin C	+10150%
Contains more Vitamin AVitamin A	+100%
Contains more Vitamin KVitamin K	+547.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.05mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	208µg	8µg	50%
Vitamin C	0.4mg	41mg	45%
Iron	2.51mg	1mg	19%
Copper	0.268mg	0.107mg	18%
Phosphorus	156mg	44mg	16%
Vitamin B1	0.202mg	0.04mg	14%
Protein	7.73g	1.4g	13%
Manganese	0.475mg	0.186mg	13%
Magnesium	53mg	13mg	10%
Zinc	1.29mg	0.23mg	10%
Fiber	6.5g	4.3g	9%
Vitamin K	1.7µg	11µg	8%
Vitamin B5	0.411mg	0.064mg	7%
Choline	32.2mg	7.6mg	4%
Fructose		3.53g	4%
Calories	116kcal	56kcal	3%
Selenium	2.5µg	0.6µg	3%
Vitamin B3	0.495mg	0.1mg	2%
Carbs	20.76g	13.8g	2%
Vitamin B6	0.1mg	0.07mg	2%
Polyunsaturated fat	0.225g	0.088g	1%
Fats	0.53g	0.2g	1%
Saturated fat	0.138g	0.017g	1%
Calcium	24mg	33mg	1%
Vitamin E	0.28mg	0.1mg	1%
Net carbs	14.26g	9.5g	N/A
Potassium	278mg	275mg	0%
Sugar	3.3g	7.37g	N/A
Sodium	4mg	1mg	0%
Vitamin A	1µg	2µg	0%
Vitamin B2	0.055mg	0.05mg	0%
Monounsaturated fat	0.044g	0.028g	0%
Tryptophan	0.095mg		0%
Threonine	0.294mg		0%
Isoleucine	0.314mg		0%
Leucine	0.592mg		0%
Lysine	0.523mg		0%
Methionine	0.11mg		0%
Phenylalanine	0.451mg		0%
Valine	0.368mg		0%
Histidine	0.24mg		0%