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

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

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Significant differences between cowpea (Black-eyed pea) and dates

  • Cowpea (Black-eyed pea) has more folate, iron, phosphorus, vitamin B1, manganese, zinc, and copper; however, dates are richer in potassium and fiber.
  • Cowpea (Black-eyed pea) covers your daily folate needs 47% more than dates.
  • Dates have 4 times less zinc than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 1.29mg of zinc, while dates have 0.29mg.

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

Infographic

Cowpea (Black-eyed pea) vs Dates 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%
Dates
Dates
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +23.3%
Contains more IronIron +146.1%
Contains more CopperCopper +30.1%
Contains more ZincZinc +344.8%
Contains more PhosphorusPhosphorus +151.6%
Contains more ManganeseManganese +81.3%
Contains more CalciumCalcium +62.5%
Contains more PotassiumPotassium +136%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +20%

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%
Dates
Dates
5
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% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +460%
Contains more Vitamin B1Vitamin B1 +288.5%
Contains more FolateFolate +994.7%
Contains more CholineCholine +411.1%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +157.4%
Contains more Vitamin B5Vitamin B5 +43.3%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +58.8%
~equal in Vitamin C ~0.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Dates DV% diff.
Folate 208µg 19µg 47%
Fructose 19.56g 24%
Iron 2.51mg 1.02mg 19%
Carbs 20.76g 75.03g 18%
Phosphorus 156mg 62mg 13%
Vitamin B1 0.202mg 0.052mg 13%
Potassium 278mg 656mg 11%
Protein 7.73g 2.45g 11%
Manganese 0.475mg 0.262mg 9%
Zinc 1.29mg 0.29mg 9%
Calories 116kcal 282kcal 8%
Copper 0.268mg 0.206mg 7%
Fiber 6.5g 8g 6%
Choline 32.2mg 6.3mg 5%
Vitamin B6 0.1mg 0.165mg 5%
Vitamin B3 0.495mg 1.274mg 5%
Vitamin B5 0.411mg 0.589mg 4%
Vitamin E 0.28mg 0.05mg 2%
Calcium 24mg 39mg 2%
Magnesium 53mg 43mg 2%
Polyunsaturated fat 0.225g 0.019g 1%
Vitamin B2 0.055mg 0.066mg 1%
Selenium 2.5µg 3µg 1%
Vitamin K 1.7µg 2.7µg 1%
Fats 0.53g 0.39g 0%
Vitamin C 0.4mg 0.4mg 0%
Net carbs 14.26g 67.03g N/A
Sugar 3.3g 63.35g N/A
Sodium 4mg 2mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.138g 0.032g 0%
Monounsaturated fat 0.044g 0.036g 0%
Tryptophan 0.095mg 0.012mg 0%
Threonine 0.294mg 0.043mg 0%
Isoleucine 0.314mg 0.049mg 0%
Leucine 0.592mg 0.084mg 0%
Lysine 0.523mg 0.066mg 0%
Methionine 0.11mg 0.022mg 0%
Phenylalanine 0.451mg 0.05mg 0%
Valine 0.368mg 0.071mg 0%
Histidine 0.24mg 0.032mg 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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +215.5%
Contains more FatsFats +35.9%
Contains more WaterWater +241.2%
Contains more CarbsCarbs +261.4%
Contains more OtherOther +70.2%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +22.2%
Contains more Poly. FatPolyunsaturated fat +1084.2%
Contains less Sat. FatSaturated fat -76.8%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.