Cowpea (Black-eyed pea) vs. Jerusalem artichoke — In-Depth Nutrition Comparison
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How are cowpea (Black-eyed pea) and jerusalem artichoke different?
- Cowpea (Black-eyed pea) is higher in folate, fiber, manganese, copper, phosphorus, zinc, and magnesium; however, jerusalem artichoke is richer in iron and vitamin B3.
- Daily need coverage for folate for cowpea (Black-eyed pea) is 49% higher.
- Cowpea (Black-eyed pea) contains 11 times more zinc than jerusalem artichoke. While cowpea (Black-eyed pea) contains 1.29mg of zinc, jerusalem artichoke contains only 0.12mg.
- Jerusalem artichoke has a lower glycemic index (32) than cowpea (Black-eyed pea) (52).
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Jerusalem-artichokes, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +211.8% |
| Contains more CalciumCalcium | +71.4% |
| Contains more CopperCopper | +91.4% |
| Contains more ZincZinc | +975% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more ManganeseManganese | +691.7% |
| Contains more SeleniumSelenium | +257.1% |
| Contains more PotassiumPotassium | +54.3% |
| Contains more IronIron | +35.5% |
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.
| Contains more Vitamin EVitamin E | +47.4% |
| Contains more Vitamin B6Vitamin B6 | +29.9% |
| Contains more Vitamin KVitamin K | +1600% |
| Contains more FolateFolate | +1500% |
| Contains more Vitamin CVitamin C | +900% |
| Contains more Vitamin B3Vitamin B3 | +162.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
Protein:
2 g
Fats:
0.01 g
Carbs:
17.44 g
Water:
78.01 g
Other:
2.54 g
| Contains more ProteinProtein | +286.5% |
| Contains more FatsFats | +5200% |
| Contains more CarbsCarbs | +19% |
| Contains more WaterWater | +11.4% |
| Contains more OtherOther | +170.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
Saturated fat:
Sat. Fat
0 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.001 g
| Contains more Mono. FatMonounsaturated fat | +1000% |
| Contains more Poly. FatPolyunsaturated fat | +22400% |
| Contains less Sat. FatSaturated fat | -100% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 208µg | 13µg | 49% |
| Fiber | 6.5g | 1.6g | 20% |
| Manganese | 0.475mg | 0.06mg | 18% |
| Copper | 0.268mg | 0.14mg | 14% |
| Zinc | 1.29mg | 0.12mg | 11% |
| Phosphorus | 156mg | 78mg | 11% |
| Protein | 7.73g | 2g | 11% |
| Iron | 2.51mg | 3.4mg | 11% |
| Magnesium | 53mg | 17mg | 9% |
| Vitamin B3 | 0.495mg | 1.3mg | 5% |
| Vitamin C | 0.4mg | 4mg | 4% |
| Potassium | 278mg | 429mg | 4% |
| Selenium | 2.5µg | 0.7µg | 3% |
| Vitamin B6 | 0.1mg | 0.077mg | 2% |
| Calories | 116kcal | 73kcal | 2% |
| Vitamin E | 0.28mg | 0.19mg | 1% |
| Calcium | 24mg | 14mg | 1% |
| Carbs | 20.76g | 17.44g | 1% |
| Polyunsaturated fat | 0.225g | 0.001g | 1% |
| Saturated fat | 0.138g | 0g | 1% |
| Fats | 0.53g | 0.01g | 1% |
| Vitamin K | 1.7µg | 0.1µg | 1% |
| Net carbs | 14.26g | 15.84g | N/A |
| Sugar | 3.3g | 9.6g | N/A |
| Sodium | 4mg | 4mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Vitamin B1 | 0.202mg | 0.2mg | 0% |
| Vitamin B2 | 0.055mg | 0.06mg | 0% |
| Vitamin B5 | 0.411mg | 0.397mg | 0% |
| Choline | 32.2mg | 30mg | 0% |
| Monounsaturated fat | 0.044g | 0.004g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
43%
28%
Comparison summary
Which food is lower in Saturated fat?
Jerusalem artichoke is lower in Saturated fat (difference - 0.138g)
Which food is lower in glycemic index?
Jerusalem artichoke is lower in glycemic index (difference - 20)
Which food is cheaper?
Jerusalem artichoke is cheaper (difference - $1.6)
Which food is lower in Sugar?
Cowpea (Black-eyed pea) is lower in Sugar (difference - 6.3g)
Which food is richer in minerals?
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (4 mg)