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

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

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How are cowpea (Black-eyed pea) and garlic different?

  • Cowpea (Black-eyed pea) is richer in folate, fiber, iron, and magnesium, while garlic is higher in vitamin B6, manganese, vitamin C, selenium, and calcium.
  • Garlic covers your daily need for vitamin B6, 87% more than cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains 69 times more folate than garlic. Cowpea (Black-eyed pea) contains 208µg of folate, while garlic contains 3µg.
  • Cowpea (Black-eyed pea) has a higher glycemic index (52) than garlic (30).

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Garlic, raw types were used in this article.

Infographic

Cowpea (Black-eyed pea) vs Garlic 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%
Garlic
Garlic
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +112%
Contains more IronIron +47.6%
Contains more ZincZinc +11.2%
Contains less SodiumSodium -76.5%
Contains more CalciumCalcium +654.2%
Contains more PotassiumPotassium +44.2%
Contains more CopperCopper +11.6%
Contains more ManganeseManganese +252%
Contains more SeleniumSelenium +468%
~equal in Phosphorus ~153mg

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%
Garlic
Garlic
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more FolateFolate +6833.3%
Contains more CholineCholine +38.8%
Contains more Vitamin CVitamin C +7700%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +41.4%
Contains more Vitamin B5Vitamin B5 +45%
Contains more Vitamin B6Vitamin B6 +1135%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.7µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Garlic DV% diff.
Vitamin B6 0.1mg 1.235mg 87%
Manganese 0.475mg 1.672mg 52%
Folate 208µg 3µg 51%
Vitamin C 0.4mg 31.2mg 34%
Selenium 2.5µg 14.2µg 21%
Fiber 6.5g 2.1g 18%
Calcium 24mg 181mg 16%
Iron 2.51mg 1.7mg 10%
Magnesium 53mg 25mg 7%
Vitamin B5 0.411mg 0.596mg 4%
Carbs 20.76g 33.06g 4%
Potassium 278mg 401mg 4%
Vitamin B2 0.055mg 0.11mg 4%
Copper 0.268mg 0.299mg 3%
Protein 7.73g 6.36g 3%
Calories 116kcal 149kcal 2%
Choline 32.2mg 23.2mg 2%
Vitamin E 0.28mg 0.08mg 1%
Sodium 4mg 17mg 1%
Vitamin B3 0.495mg 0.7mg 1%
Zinc 1.29mg 1.16mg 1%
Fats 0.53g 0.5g 0%
Net carbs 14.26g 30.96g N/A
Sugar 3.3g 1g N/A
Phosphorus 156mg 153mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B1 0.202mg 0.2mg 0%
Vitamin K 1.7µg 1.7µg 0%
Saturated fat 0.138g 0.089g 0%
Monounsaturated fat 0.044g 0.011g 0%
Polyunsaturated fat 0.225g 0.249g 0%
Tryptophan 0.095mg 0.066mg 0%
Threonine 0.294mg 0.157mg 0%
Isoleucine 0.314mg 0.217mg 0%
Leucine 0.592mg 0.308mg 0%
Lysine 0.523mg 0.273mg 0%
Methionine 0.11mg 0.076mg 0%
Phenylalanine 0.451mg 0.183mg 0%
Valine 0.368mg 0.291mg 0%
Histidine 0.24mg 0.113mg 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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +21.5%
Contains more WaterWater +19.6%
Contains more CarbsCarbs +59.2%
Contains more OtherOther +59.6%
~equal in Fats ~0.5g

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
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +300%
Contains less Sat. FatSaturated fat -35.5%
Contains more Poly. FatPolyunsaturated fat +10.7%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.