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  6. Cowpea (Black-eyed pea) vs. Marinara sauce

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

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How are cowpea (Black-eyed pea) and marinara sauce different?

  • Cowpea (Black-eyed pea) is higher in folate, iron, copper, fiber, phosphorus, vitamin B1, and manganese; however, marinara sauce is richer in vitamin B3, vitamin E, and vitamin A.
  • Daily need coverage for folate for cowpea (Black-eyed pea) is 49% higher.
  • Cowpea (Black-eyed pea) contains 8 times more vitamin B1 than marinara sauce. While cowpea (Black-eyed pea) contains 0.202mg of vitamin B1, marinara sauce contains only 0.024mg.

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium are the varieties used in this article.

Infographic

Cowpea (Black-eyed pea) vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +194.4%
Contains more IronIron +221.8%
Contains more CopperCopper +230.9%
Contains more ZincZinc +545%
Contains more PhosphorusPhosphorus +358.8%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +246.7%
Contains more SeleniumSelenium +127.3%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +14.7%

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +741.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1500%
Contains more CholineCholine +135%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin EVitamin E +757.1%
Contains more Vitamin B2Vitamin B2 +10.9%
Contains more Vitamin B3Vitamin B3 +691.3%
Contains more Vitamin B6Vitamin B6 +73%
Contains more Vitamin KVitamin K +717.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Marinara sauce DV% diff.
Folate 208µg 13µg 49%
Iron 2.51mg 0.78mg 22%
Vitamin B3 0.495mg 3.917mg 21%
Copper 0.268mg 0.081mg 21%
Fiber 6.5g 1.8g 19%
Phosphorus 156mg 34mg 17%
Manganese 0.475mg 0.137mg 15%
Vitamin B1 0.202mg 0.024mg 15%
Vitamin E 0.28mg 2.4mg 14%
Protein 7.73g 1.41g 13%
Vitamin K 1.7µg 13.9µg 10%
Zinc 1.29mg 0.2mg 10%
Vitamin B5 0.411mg 8%
Magnesium 53mg 18mg 8%
Vitamin B6 0.1mg 0.173mg 6%
Carbs 20.76g 8.06g 4%
Vitamin A 1µg 33µg 4%
Choline 32.2mg 13.7mg 3%
Calories 116kcal 51kcal 3%
Selenium 2.5µg 1.1µg 3%
Polyunsaturated fat 0.225g 0.508g 2%
Vitamin C 0.4mg 2mg 2%
Sodium 4mg 30mg 1%
Fats 0.53g 1.48g 1%
Monounsaturated fat 0.044g 0.377g 1%
Cholesterol 0mg 2mg 1%
Potassium 278mg 319mg 1%
Net carbs 14.26g 6.26g N/A
Calcium 24mg 27mg 0%
Sugar 3.3g 5.5g N/A
Vitamin B2 0.055mg 0.061mg 0%
Saturated fat 0.138g 0.17g 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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +448.2%
Contains more CarbsCarbs +157.6%
Contains more FatsFats +179.2%
Contains more WaterWater +24.8%
Contains more OtherOther +76.6%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -18.8%
Contains more Mono. FatMonounsaturated fat +756.8%
Contains more Poly. FatPolyunsaturated fat +125.8%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.