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

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

  • Cowpea (Black-eyed pea) is higher in folate, iron, copper, fiber, manganese, phosphorus, vitamin B1, and zinc, yet egg whites are higher in selenium and vitamin B2.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 51% more.
  • The glycemic index of egg whites is lower.

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

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Cowpea (Black-eyed pea) vs Egg white 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +381.8%
Contains more CalciumCalcium +242.9%
Contains more PotassiumPotassium +70.6%
Contains more IronIron +3037.5%
Contains more CopperCopper +1065.2%
Contains more ZincZinc +4200%
Contains more PhosphorusPhosphorus +940%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +4218.2%
Contains more SeleniumSelenium +700%

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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4950%
Contains more Vitamin B3Vitamin B3 +371.4%
Contains more Vitamin B5Vitamin B5 +116.3%
Contains more Vitamin B6Vitamin B6 +1900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5100%
Contains more CholineCholine +2827.3%
Contains more Vitamin B2Vitamin B2 +698.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +211.8%
Contains more CarbsCarbs +2743.8%
Contains more OtherOther +49.2%
Contains more ProteinProtein +41%
Contains more WaterWater +25%

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) Egg white
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Egg white DV% diff.
Folate 208µg 4µg 51%
Selenium 2.5µg 20µg 32%
Vitamin B2 0.055mg 0.439mg 30%
Iron 2.51mg 0.08mg 30%
Copper 0.268mg 0.023mg 27%
Fiber 6.5g 0g 26%
Manganese 0.475mg 0.011mg 20%
Phosphorus 156mg 15mg 20%
Vitamin B1 0.202mg 0.004mg 17%
Zinc 1.29mg 0.03mg 11%
Magnesium 53mg 11mg 10%
Carbs 20.76g 0.73g 7%
Vitamin B6 0.1mg 0.005mg 7%
Sodium 4mg 166mg 7%
Choline 32.2mg 1.1mg 6%
Protein 7.73g 10.9g 6%
Vitamin B12 0µg 0.09µg 4%
Vitamin B5 0.411mg 0.19mg 4%
Calories 116kcal 52kcal 3%
Potassium 278mg 163mg 3%
Vitamin E 0.28mg 0mg 2%
Polyunsaturated fat 0.225g 0g 2%
Vitamin B3 0.495mg 0.105mg 2%
Calcium 24mg 7mg 2%
Vitamin K 1.7µg 0µg 1%
Fats 0.53g 0.17g 1%
Saturated fat 0.138g 0g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 0.73g N/A
Sugar 3.3g 0.71g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.044g 0g 0%
Tryptophan 0.095mg 0.125mg 0%
Threonine 0.294mg 0.449mg 0%
Isoleucine 0.314mg 0.661mg 0%
Leucine 0.592mg 1.016mg 0%
Lysine 0.523mg 0.806mg 0%
Methionine 0.11mg 0.399mg 0%
Phenylalanine 0.451mg 0.686mg 0%
Valine 0.368mg 0.809mg 0%
Histidine 0.24mg 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Cowpea (Black-eyed pea)
10%
Egg white
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 2.59g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.138g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 52)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 162mg)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.