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  6. Cowpea (Black-eyed pea) vs. Heart of palm

Cowpea (Black-eyed pea) vs. Heart of palm — In-Depth Nutrition Comparison

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A recap on differences between cowpea (Black-eyed pea) and heart of palm

  • Cowpea (Black-eyed pea) has more folate, fiber, vitamin B1, iron, and magnesium; however, heart of palm is higher in vitamin B6, potassium, copper, zinc, and vitamin B2.
  • Heart of palm covers your daily vitamin B6 needs 55% more than cowpea (Black-eyed pea).
  • Heart of palm contains 9 times less folate than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 208µg of folate, while heart of palm contains 24µg.
  • 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 Hearts of palm, raw.

Infographic

Cowpea (Black-eyed pea) vs Heart of palm 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% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +430%
Contains more CalciumCalcium +33.3%
Contains more IronIron +48.5%
Contains more PhosphorusPhosphorus +11.4%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +257.1%
Contains more PotassiumPotassium +549.6%
Contains more CopperCopper +140.3%
Contains more ZincZinc +189.1%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +304%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +766.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin B2Vitamin B2 +227.3%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin B6Vitamin B6 +710%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Heart of palm DV% diff.
Vitamin B6 0.1mg 0.81mg 55%
Folate 208µg 24µg 46%
Potassium 278mg 1806mg 45%
Copper 0.268mg 0.644mg 42%
Zinc 1.29mg 3.73mg 22%
Manganese 0.475mg 21%
Fiber 6.5g 1.5g 20%
Vitamin B1 0.202mg 0.05mg 13%
Iron 2.51mg 1.69mg 10%
Magnesium 53mg 10mg 10%
Protein 7.73g 2.7g 10%
Vitamin B2 0.055mg 0.18mg 10%
Vitamin C 0.4mg 8mg 8%
Vitamin B5 0.411mg 8%
Choline 32.2mg 0mg 6%
Selenium 2.5µg 0.7µg 3%
Vitamin B3 0.495mg 0.9mg 3%
Carbs 20.76g 25.61g 2%
Phosphorus 156mg 140mg 2%
Calcium 24mg 18mg 1%
Polyunsaturated fat 0.225g 0.089g 1%
Vitamin K 1.7µg 0µg 1%
Vitamin E 0.28mg 0.5mg 1%
Fats 0.53g 0.2g 1%
Calories 116kcal 115kcal 0%
Net carbs 14.26g 24.11g N/A
Sugar 3.3g 17.16g N/A
Sodium 4mg 14mg 0%
Vitamin A 1µg 3µg 0%
Saturated fat 0.138g 0.046g 0%
Monounsaturated fat 0.044g 0.005g 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +186.3%
Contains more FatsFats +165%
Contains more CarbsCarbs +23.4%
Contains more OtherOther +111.7%
~equal in Water ~69.5g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +780%
Contains more Poly. FatPolyunsaturated fat +152.8%
Contains less Sat. FatSaturated fat -66.7%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.