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  6. Cowpea (Black-eyed pea) vs. Lentil soup

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

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Significant differences between cowpea (Black-eyed pea) and lentil soup

  • The amount of folate, copper, iron, manganese, phosphorus, vitamin B1, magnesium, zinc, and vitamin B5 in cowpea (Black-eyed pea) is higher than in lentil soup.
  • Cowpea (Black-eyed pea) covers your daily folate needs 47% more than lentil soup.
  • Lentil soup has 6 times less magnesium than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 53mg of magnesium, while lentil soup has 9mg.
  • Cowpea (Black-eyed pea) contains less sodium.

Specific food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Cowpea (Black-eyed pea) vs Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +488.9%
Contains more CalciumCalcium +41.2%
Contains more PotassiumPotassium +93.1%
Contains more IronIron +134.6%
Contains more CopperCopper +282.9%
Contains more ZincZinc +330%
Contains more PhosphorusPhosphorus +110.8%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +295.8%
Contains more SeleniumSelenium +733.3%

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +188.6%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B5Vitamin B5 +193.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +940%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +325%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B3Vitamin B3 +10.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.09mg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Lentil soup DV% diff.
Folate 208µg 20µg 47%
Fiber 6.5g 26%
Sodium 4mg 532mg 23%
Copper 0.268mg 0.07mg 22%
Iron 2.51mg 1.07mg 18%
Manganese 0.475mg 0.12mg 15%
Phosphorus 156mg 74mg 12%
Vitamin B1 0.202mg 0.07mg 11%
Magnesium 53mg 9mg 10%
Zinc 1.29mg 0.3mg 9%
Protein 7.73g 3.74g 8%
Choline 32.2mg 6%
Vitamin B5 0.411mg 0.14mg 5%
Vitamin B12 0µg 0.12µg 5%
Potassium 278mg 144mg 4%
Selenium 2.5µg 0.3µg 4%
Carbs 20.76g 8.16g 4%
Calories 116kcal 56kcal 3%
Vitamin E 0.28mg 2%
Vitamin K 1.7µg 1%
Polyunsaturated fat 0.225g 0.13g 1%
Monounsaturated fat 0.044g 0.52g 1%
Vitamin A 1µg 7µg 1%
Fats 0.53g 1.12g 1%
Vitamin C 0.4mg 1.7mg 1%
Saturated fat 0.138g 0.45g 1%
Vitamin B6 0.1mg 0.09mg 1%
Cholesterol 0mg 3mg 1%
Vitamin B2 0.055mg 0.045mg 1%
Calcium 24mg 17mg 1%
Net carbs 14.26g 8.16g N/A
Sugar 3.3g N/A
Vitamin B3 0.495mg 0.545mg 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +106.7%
Contains more CarbsCarbs +154.4%
Contains more FatsFats +111.3%
Contains more WaterWater +22.4%
Contains more OtherOther +30.9%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -69.3%
Contains more Poly. FatPolyunsaturated fat +73.1%
Contains more Mono. FatMonounsaturated fat +1081.8%

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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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.