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

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The main differences between cowpea (Black-eyed pea) and liverwurst

Cowpea (Black-eyed pea) has more folate; however, liverwurst has more vitamin B12, vitamin A, selenium, iron, vitamin B2, and vitamin B5.
Daily need coverage for vitamin B12 for liverwurst is 561% higher.
Liverwurst has 7 times less folate than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 208µg of folate, while liverwurst has 30µg.
Cowpea (Black-eyed pea) is lower in saturated fat.
Cowpea (Black-eyed pea) has a higher glycemic index than liverwurst.

Food types used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Liverwurst spread.

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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.

Cowpea (Black-eyed pea)

Liverwurst

Contains more MagnesiumMagnesium	+341.7%
Contains more PotassiumPotassium	+63.5%
Contains more CopperCopper	+11.7%
Contains less SodiumSodium	-99.4%
Contains more ManganeseManganese	+206.5%

Contains more IronIron	+252.6%
Contains more ZincZinc	+78.3%
Contains more PhosphorusPhosphorus	+47.4%
Contains more SeleniumSelenium	+2220%

~equal in Calcium ~22mg

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.

Cowpea (Black-eyed pea)

Liverwurst

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+593.3%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+775%
Contains more Vitamin AVitamin A	+409000%
Contains more Vitamin B1Vitamin B1	+34.7%
Contains more Vitamin B2Vitamin B2	+1772.7%
Contains more Vitamin B3Vitamin B3	+768.7%
Contains more Vitamin B5Vitamin B5	+617.8%
Contains more Vitamin B6Vitamin B6	+90%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	13.46µg	561%
Vitamin A	1µg	4091µg	454%
Selenium	2.5µg	58µg	101%
Iron	2.51mg	8.85mg	79%
Vitamin B2	0.055mg	1.03mg	75%
Vitamin B5	0.411mg	2.95mg	51%
Folate	208µg	30µg	45%
Saturated fat	0.138g	9.925g	44%
Cholesterol	0mg	118mg	39%
Fats	0.53g	25.45g	38%
Monounsaturated fat	0.044g	12.286g	31%
Sodium	4mg	700mg	30%
Vitamin B3	0.495mg	4.3mg	24%
Fiber	6.5g	2.5g	16%
Polyunsaturated fat	0.225g	2.427g	15%
Manganese	0.475mg	0.155mg	14%
Phosphorus	156mg	230mg	11%
Magnesium	53mg	12mg	10%
Protein	7.73g	12.38g	9%
Zinc	1.29mg	2.3mg	9%
Calories	116kcal	305kcal	9%
Vitamin B6	0.1mg	0.19mg	7%
Choline	32.2mg		6%
Vitamin B1	0.202mg	0.272mg	6%
Carbs	20.76g	5.89g	5%
Copper	0.268mg	0.24mg	3%
Potassium	278mg	170mg	3%
Vitamin C	0.4mg	3.5mg	3%
Vitamin E	0.28mg		2%
Vitamin K	1.7µg		1%
Net carbs	14.26g	3.39g	N/A
Calcium	24mg	22mg	0%
Sugar	3.3g	1.65g	N/A
Tryptophan	0.095mg	0.151mg	0%
Threonine	0.294mg	0.671mg	0%
Isoleucine	0.314mg	0.653mg	0%
Leucine	0.592mg	1.139mg	0%
Lysine	0.523mg	1.155mg	0%
Methionine	0.11mg	0.285mg	0%
Phenylalanine	0.451mg	0.617mg	0%
Valine	0.368mg	0.857mg	0%
Histidine	0.24mg	0.448mg	0%