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  6. Cowpea (Black-eyed pea) vs. Flank steak

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

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Differences between cowpea (Black-eyed pea) and flank steak

  • Cowpea (Black-eyed pea) has more folate, fiber, copper, and manganese, while flank steak has more vitamin B12, selenium, vitamin B3, vitamin B6, and zinc.
  • Flank steak's daily need coverage for vitamin B12 is 68% higher.
  • Flank steak has a lower glycemic index. The glycemic index of flank steak is 0, while the glycemic index of cowpea (Black-eyed pea) is 52.

The food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Cowpea (Black-eyed pea) vs Flank steak 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.
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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +130.4%
Contains more CalciumCalcium +20%
Contains more IronIron +44.3%
Contains more CopperCopper +226.8%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +5177.8%
Contains more PotassiumPotassium +21.9%
Contains more ZincZinc +279.8%
Contains more PhosphorusPhosphorus +34.6%
Contains more SeleniumSelenium +1076%

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +169.3%
Contains more Vitamin KVitamin K +21.4%
Contains more FolateFolate +2211.1%
Contains more Vitamin EVitamin E +35.7%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B3Vitamin B3 +1387.5%
Contains more Vitamin B5Vitamin B5 +32.6%
Contains more Vitamin B6Vitamin B6 +479%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +227.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Folate 208µg 9µg 50%
Selenium 2.5µg 29.4µg 49%
Vitamin B3 0.495mg 7.363mg 43%
Protein 7.73g 27.66g 40%
Vitamin B6 0.1mg 0.579mg 37%
Zinc 1.29mg 4.9mg 33%
Cholesterol 0mg 79mg 26%
Fiber 6.5g 0g 26%
Copper 0.268mg 0.082mg 21%
Manganese 0.475mg 0.009mg 20%
Saturated fat 0.138g 3.395g 15%
Choline 32.2mg 105.4mg 13%
Fats 0.53g 8.23g 12%
Vitamin B1 0.202mg 0.075mg 11%
Iron 2.51mg 1.74mg 10%
Phosphorus 156mg 210mg 8%
Monounsaturated fat 0.044g 3.317g 8%
Magnesium 53mg 23mg 7%
Carbs 20.76g 0g 7%
Vitamin B2 0.055mg 0.133mg 6%
Calories 116kcal 192kcal 4%
Vitamin B5 0.411mg 0.545mg 3%
Potassium 278mg 339mg 2%
Sodium 4mg 56mg 2%
Vitamin E 0.28mg 0.38mg 1%
Polyunsaturated fat 0.225g 0.322g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 0g N/A
Calcium 24mg 20mg 0%
Sugar 3.3g 0g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 1.7µg 1.4µg 0%
Tryptophan 0.095mg 0.182mg 0%
Threonine 0.294mg 1.105mg 0%
Isoleucine 0.314mg 1.259mg 0%
Leucine 0.592mg 2.201mg 0%
Lysine 0.523mg 2.338mg 0%
Methionine 0.11mg 0.72mg 0%
Phenylalanine 0.451mg 1.093mg 0%
Valine 0.368mg 1.372mg 0%
Histidine 0.24mg 0.883mg 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1666.7%
Contains more ProteinProtein +257.8%
Contains more FatsFats +1452.8%
~equal in Water ~64.17g

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +7438.6%
Contains more Poly. FatPolyunsaturated fat +43.1%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.