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  6. Cowpea (Black-eyed pea) vs. Egg white

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 white?

  • Cowpea (Black-eyed pea) is higher in Folate, Iron, Copper, Fiber, Manganese, Phosphorus, Vitamin B1, and Zinc, yet Egg white is higher in Selenium, and Vitamin B2.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 51% more.

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

Infographic

Cowpea (Black-eyed pea) vs Egg white 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)
9
:
1
Egg white
Egg white
Contains more Calcium +242.9%
Contains more Iron +3037.5%
Contains more Magnesium +381.8%
Contains more Phosphorus +940%
Contains more Potassium +70.6%
Contains less Sodium -97.6%
Contains more Zinc +4200%
Contains more Copper +1065.2%
Contains more Manganese +4218.2%
Contains more Selenium +700%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +242.9%
Contains more Iron +3037.5%
Contains more Magnesium +381.8%
Contains more Phosphorus +940%
Contains more Potassium +70.6%
Contains less Sodium -97.6%
Contains more Zinc +4200%
Contains more Copper +1065.2%
Contains more Manganese +4218.2%
Contains more Selenium +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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
9
:
2
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4950%
Contains more Vitamin B3 +371.4%
Contains more Vitamin B5 +116.3%
Contains more Vitamin B6 +1900%
Contains more Folate +5100%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +698.2%
Contains more Vitamin B12 +∞%
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%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4950%
Contains more Vitamin B3 +371.4%
Contains more Vitamin B5 +116.3%
Contains more Vitamin B6 +1900%
Contains more Folate +5100%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +698.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
3
:
2
Egg white
Egg white
Contains more Fats +211.8%
Contains more Carbs +2743.8%
Contains more Other +49.2%
Contains more Protein +41%
Contains more Water +25%
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
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +211.8%
Contains more Carbs +2743.8%
Contains more Other +49.2%
Contains more Protein +41%
Contains more Water +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 Opinion
Net carbs 14.26g 0.73g Cowpea (Black-eyed pea)
Protein 7.73g 10.9g Egg white
Fats 0.53g 0.17g Cowpea (Black-eyed pea)
Carbs 20.76g 0.73g Cowpea (Black-eyed pea)
Calories 116kcal 52kcal Cowpea (Black-eyed pea)
Fructose 0.07g Egg white
Sugar 3.3g 0.71g Egg white
Fiber 6.5g 0g Cowpea (Black-eyed pea)
Calcium 24mg 7mg Cowpea (Black-eyed pea)
Iron 2.51mg 0.08mg Cowpea (Black-eyed pea)
Magnesium 53mg 11mg Cowpea (Black-eyed pea)
Phosphorus 156mg 15mg Cowpea (Black-eyed pea)
Potassium 278mg 163mg Cowpea (Black-eyed pea)
Sodium 4mg 166mg Cowpea (Black-eyed pea)
Zinc 1.29mg 0.03mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.023mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.011mg Cowpea (Black-eyed pea)
Selenium 2.5µg 20µg Egg white
Vitamin A 15IU 0IU Cowpea (Black-eyed pea)
Vitamin A RAE 1µg 0µg Cowpea (Black-eyed pea)
Vitamin E 0.28mg 0mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.004mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.439mg Egg white
Vitamin B3 0.495mg 0.105mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg 0.19mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.005mg Cowpea (Black-eyed pea)
Folate 208µg 4µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0.09µg Egg white
Vitamin K 1.7µg 0µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.125mg Egg white
Threonine 0.294mg 0.449mg Egg white
Isoleucine 0.314mg 0.661mg Egg white
Leucine 0.592mg 1.016mg Egg white
Lysine 0.523mg 0.806mg Egg white
Methionine 0.11mg 0.399mg Egg white
Phenylalanine 0.451mg 0.686mg Egg white
Valine 0.368mg 0.809mg Egg white
Histidine 0.24mg 0.29mg Egg white
Saturated Fat 0.138g 0g Egg white
Monounsaturated Fat 0.044g 0g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g 0g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Egg white
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)
11%
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.