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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.

Infographic

Cowpea (Black-eyed pea) vs Jerusalem artichoke infographic
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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.
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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
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%
~equal in Sodium ~4mg

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
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%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30mg

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
2% 17% 78% 3%
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
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
80% 20%
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.
Cowpea (Black-eyed pea) Jerusalem artichoke
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Jerusalem artichoke 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?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Jerusalem artichoke
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)
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
28%
Jerusalem artichoke

Comparison summary

Which food is lower in Saturated fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated fat (difference - 0.138g)
Which food is lower in glycemic index?
Jerusalem artichoke
Jerusalem artichoke is lower in glycemic index (difference - 20)
Which food is cheaper?
Jerusalem artichoke
Jerusalem artichoke is cheaper (difference - $1.6)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 6.3g)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)

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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.