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

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A recap on differences between cowpea (Black-eyed pea) and gouda cheese

  • Cowpea (Black-eyed pea) has more folate, iron, fiber, and copper; however, gouda cheese is higher in calcium, vitamin B12, and phosphorus.
  • Gouda cheese covers your daily saturated fat needs 87% more than cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) has less saturated fat.
  • The glycemic index of cowpea (Black-eyed pea) is higher.

Food varieties used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Cheese, gouda.

Infographic

Cowpea (Black-eyed pea) vs Gouda cheese 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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +82.8%
Contains more PotassiumPotassium +129.8%
Contains more IronIron +945.8%
Contains more CopperCopper +644.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +4218.2%
Contains more CalciumCalcium +2816.7%
Contains more ZincZinc +202.3%
Contains more PhosphorusPhosphorus +250%
Contains more SeleniumSelenium +480%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +573.3%
Contains more Vitamin B3Vitamin B3 +685.7%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more Vitamin B6Vitamin B6 +25%
Contains more FolateFolate +890.5%
Contains more CholineCholine +109.1%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +507.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +35.3%

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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +835.1%
Contains more WaterWater +68.9%
Contains more ProteinProtein +222.6%
Contains more FatsFats +5077.4%
Contains more OtherOther +319.1%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +17506.8%
Contains more Poly. FatPolyunsaturated fat +192%

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Gouda cheese DV% diff.
Saturated fat 0.138g 17.614g 79%
Calcium 24mg 700mg 68%
Vitamin B12 0µg 1.54µg 64%
Phosphorus 156mg 546mg 56%
Folate 208µg 21µg 47%
Fats 0.53g 27.44g 41%
Cholesterol 0mg 114mg 38%
Sodium 4mg 819mg 35%
Protein 7.73g 24.94g 34%
Iron 2.51mg 0.24mg 28%
Fiber 6.5g 0g 26%
Copper 0.268mg 0.036mg 26%
Zinc 1.29mg 3.9mg 24%
Selenium 2.5µg 14.5µg 22%
Vitamin B2 0.055mg 0.334mg 21%
Manganese 0.475mg 0.011mg 20%
Monounsaturated fat 0.044g 7.747g 19%
Vitamin A 1µg 165µg 18%
Vitamin B1 0.202mg 0.03mg 14%
Calories 116kcal 356kcal 12%
Carbs 20.76g 2.22g 6%
Magnesium 53mg 29mg 6%
Potassium 278mg 121mg 5%
Vitamin D 0µg 0.5µg 3%
Polyunsaturated fat 0.225g 0.657g 3%
Vitamin B3 0.495mg 0.063mg 3%
Vitamin D 0IU 20IU 3%
Choline 32.2mg 15.4mg 3%
Vitamin B6 0.1mg 0.08mg 2%
Vitamin B5 0.411mg 0.34mg 1%
Vitamin K 1.7µg 2.3µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 2.22g N/A
Sugar 3.3g 2.22g N/A
Vitamin E 0.28mg 0.24mg 0%
Tryptophan 0.095mg 0.352mg 0%
Threonine 0.294mg 0.93mg 0%
Isoleucine 0.314mg 1.306mg 0%
Leucine 0.592mg 2.564mg 0%
Lysine 0.523mg 2.654mg 0%
Methionine 0.11mg 0.719mg 0%
Phenylalanine 0.451mg 1.431mg 0%
Valine 0.368mg 1.806mg 0%
Histidine 0.24mg 1.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Gouda cheese
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)
32%
Gouda cheese
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
79%
Gouda cheese

Comparison summary

Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 1.08g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 52)
Which food is lower in Cholesterol?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 815mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 17.476g)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.