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

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A recap on differences between cowpea (Black-eyed pea) and dried fruit

Cowpea (Black-eyed pea) has more folate, vitamin B1, phosphorus, manganese, and zinc; however, dried fruit is higher in vitamin A, vitamin E, potassium, vitamin B3, and copper.
Dried fruit covers your daily vitamin A needs 72% more than cowpea (Black-eyed pea).
Dried fruit contains 21 times less folate than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 208µg of folate, while dried fruit contains 10µg.
The glycemic index of cowpea (Black-eyed pea) is higher.

Food varieties used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Apricots, dried, sulfured, uncooked.

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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)

Dried fruit

Contains more MagnesiumMagnesium	+65.6%
Contains more ZincZinc	+230.8%
Contains more PhosphorusPhosphorus	+119.7%
Contains less SodiumSodium	-60%
Contains more ManganeseManganese	+102.1%
Contains more SeleniumSelenium	+13.6%

Contains more CalciumCalcium	+129.2%
Contains more PotassiumPotassium	+318%
Contains more CopperCopper	+28%

~equal in Iron ~2.66mg

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)

Dried fruit

Contains more Vitamin B1Vitamin B1	+1246.7%
Contains more FolateFolate	+1980%
Contains more CholineCholine	+131.7%

Contains more Vitamin CVitamin C	+150%
Contains more Vitamin AVitamin A	+17900%
Contains more Vitamin EVitamin E	+1446.4%
Contains more Vitamin B2Vitamin B2	+34.5%
Contains more Vitamin B3Vitamin B3	+423%
Contains more Vitamin B5Vitamin B5	+25.5%
Contains more Vitamin B6Vitamin B6	+43%
Contains more Vitamin KVitamin K	+82.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	208µg	10µg	50%
Vitamin E	0.28mg	4.33mg	27%
Potassium	278mg	1162mg	26%
Vitamin A	1µg	180µg	20%
Fructose		12.47g	16%
Vitamin B1	0.202mg	0.015mg	16%
Carbs	20.76g	62.64g	14%
Vitamin B3	0.495mg	2.589mg	13%
Phosphorus	156mg	71mg	12%
Manganese	0.475mg	0.235mg	10%
Protein	7.73g	3.39g	9%
Copper	0.268mg	0.343mg	8%
Zinc	1.29mg	0.39mg	8%
Calories	116kcal	241kcal	6%
Magnesium	53mg	32mg	5%
Choline	32.2mg	13.9mg	3%
Vitamin B6	0.1mg	0.143mg	3%
Calcium	24mg	55mg	3%
Fiber	6.5g	7.3g	3%
Iron	2.51mg	2.66mg	2%
Vitamin B5	0.411mg	0.516mg	2%
Polyunsaturated fat	0.225g	0.074g	1%
Saturated fat	0.138g	0.017g	1%
Selenium	2.5µg	2.2µg	1%
Vitamin C	0.4mg	1mg	1%
Vitamin K	1.7µg	3.1µg	1%
Vitamin B2	0.055mg	0.074mg	1%
Fats	0.53g	0.51g	0%
Net carbs	14.26g	55.34g	N/A
Sugar	3.3g	53.44g	N/A
Starch		0.35g	0%
Sodium	4mg	10mg	0%
Monounsaturated fat	0.044g	0.074g	0%
Tryptophan	0.095mg	0.016mg	0%
Threonine	0.294mg	0.073mg	0%
Isoleucine	0.314mg	0.063mg	0%
Leucine	0.592mg	0.105mg	0%
Lysine	0.523mg	0.083mg	0%
Methionine	0.11mg	0.015mg	0%
Phenylalanine	0.451mg	0.062mg	0%
Valine	0.368mg	0.078mg	0%
Histidine	0.24mg	0.047mg	0%