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

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

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Significant differences between cowpea (Black-eyed pea) and gooseberries

  • Cowpea (Black-eyed pea) has more folate, iron, copper, phosphorus, manganese, vitamin B1, zinc, magnesium, and fiber; however, gooseberries are richer in vitamin C.
  • Cowpea (Black-eyed pea) covers your daily folate needs 51% more than gooseberries.
  • Gooseberries have 11 times less zinc than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 1.29mg of zinc, while gooseberries have 0.12mg.
  • Cowpea (Black-eyed pea) has a higher glycemic index. The glycemic index of cowpea (Black-eyed pea) is 52, while the glycemic index of gooseberries is 15.

Specific food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Gooseberries, raw.

Infographic

Cowpea (Black-eyed pea) vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +430%
Contains more PotassiumPotassium +40.4%
Contains more IronIron +709.7%
Contains more CopperCopper +282.9%
Contains more ZincZinc +975%
Contains more PhosphorusPhosphorus +477.8%
Contains more ManganeseManganese +229.9%
Contains more SeleniumSelenium +316.7%
Contains less SodiumSodium -75%
~equal in Calcium ~25mg

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +405%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +65%
Contains more Vitamin B5Vitamin B5 +43.7%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3366.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +6825%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +32.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Gooseberry DV% diff.
Folate 208µg 6µg 51%
Vitamin C 0.4mg 27.7mg 30%
Iron 2.51mg 0.31mg 28%
Copper 0.268mg 0.07mg 22%
Phosphorus 156mg 27mg 18%
Vitamin B1 0.202mg 0.04mg 14%
Protein 7.73g 0.88g 14%
Manganese 0.475mg 0.144mg 14%
Zinc 1.29mg 0.12mg 11%
Magnesium 53mg 10mg 10%
Fiber 6.5g 4.3g 9%
Choline 32.2mg 6%
Calories 116kcal 44kcal 4%
Carbs 20.76g 10.18g 4%
Selenium 2.5µg 0.6µg 3%
Vitamin B5 0.411mg 0.286mg 3%
Vitamin A 1µg 15µg 2%
Vitamin B2 0.055mg 0.03mg 2%
Vitamin B6 0.1mg 0.08mg 2%
Potassium 278mg 198mg 2%
Polyunsaturated fat 0.225g 0.317g 1%
Vitamin E 0.28mg 0.37mg 1%
Vitamin B3 0.495mg 0.3mg 1%
Vitamin K 1.7µg 1%
Fats 0.53g 0.58g 0%
Net carbs 14.26g 5.88g N/A
Calcium 24mg 25mg 0%
Sugar 3.3g N/A
Sodium 4mg 1mg 0%
Saturated fat 0.138g 0.038g 0%
Monounsaturated fat 0.044g 0.051g 0%
Tryptophan 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.523mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +778.4%
Contains more CarbsCarbs +103.9%
Contains more OtherOther +91.8%
Contains more WaterWater +25.5%
~equal in Fats ~0.58g

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains less Sat. FatSaturated fat -72.5%
Contains more Mono. FatMonounsaturated fat +15.9%
Contains more Poly. FatPolyunsaturated fat +40.9%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.