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

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

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What are the differences between cowpea (Black-eyed pea) and ham?

  • Cowpea (Black-eyed pea) is higher in folate, fiber, copper, and manganese, yet ham is higher in vitamin B1, selenium, vitamin B12, vitamin B6, and vitamin B3.
  • Ham's daily need coverage for sodium is 52% more.
  • The amount of sodium in cowpea (Black-eyed pea) is lower.
  • The glycemic index of ham is lower.

We used Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.

Infographic

Cowpea (Black-eyed pea) vs Ham 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%
Ham
Ham
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +278.6%
Contains more CalciumCalcium +200%
Contains more IronIron +69.6%
Contains more CopperCopper +239.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +779.6%
Contains more ZincZinc +123.3%
Contains more PhosphorusPhosphorus +25.6%
Contains more SeleniumSelenium +680%
~equal in Potassium ~287mg

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%
Ham
Ham
7
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% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6833.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +273.3%
Contains more Vitamin B2Vitamin B2 +267.3%
Contains more Vitamin B3Vitamin B3 +712.7%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +164.3%
~equal in Vitamin B5 ~0.403mg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Ham DV% diff.
Sodium 4mg 1203mg 52%
Folate 208µg 3µg 51%
Vitamin B1 0.202mg 0.754mg 46%
Selenium 2.5µg 19.5µg 31%
Vitamin B12 0µg 0.65µg 27%
Fiber 6.5g 0g 26%
Protein 7.73g 20.93g 26%
Vitamin B6 0.1mg 0.4mg 23%
Vitamin B3 0.495mg 4.023mg 22%
Copper 0.268mg 0.079mg 21%
Manganese 0.475mg 0.054mg 18%
Cholesterol 0mg 53mg 18%
Zinc 1.29mg 2.88mg 14%
Iron 2.51mg 1.48mg 13%
Vitamin B2 0.055mg 0.202mg 11%
Choline 32.2mg 85.1mg 10%
Magnesium 53mg 14mg 9%
Saturated fat 0.138g 1.81g 8%
Fats 0.53g 5.53g 8%
Carbs 20.76g 1.5g 6%
Phosphorus 156mg 196mg 6%
Monounsaturated fat 0.044g 2.62g 6%
Vitamin D 0µg 0.8µg 4%
Vitamin D 0IU 32IU 4%
Polyunsaturated fat 0.225g 0.54g 2%
Calcium 24mg 8mg 2%
Vitamin K 1.7µg 0µg 1%
Calories 116kcal 145kcal 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 1.5g N/A
Potassium 278mg 287mg 0%
Sugar 3.3g 0g N/A
Vitamin E 0.28mg 0.25mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B5 0.411mg 0.403mg 0%
Tryptophan 0.095mg 0.251mg 0%
Threonine 0.294mg 0.931mg 0%
Isoleucine 0.314mg 0.918mg 0%
Leucine 0.592mg 1.661mg 0%
Lysine 0.523mg 1.775mg 0%
Methionine 0.11mg 0.553mg 0%
Phenylalanine 0.451mg 0.904mg 0%
Valine 0.368mg 0.908mg 0%
Histidine 0.24mg 0.75mg 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
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more CarbsCarbs +1284%
Contains more ProteinProtein +170.8%
Contains more FatsFats +943.4%
Contains more OtherOther +364.9%
~equal in Water ~67.67g

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
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +5854.5%
Contains more Poly. FatPolyunsaturated fat +140%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.