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  6. Cowpea (Black-eyed pea) vs. Marrow-stem Kale

Cowpea (Black-eyed pea) vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between cowpea (Black-eyed pea) and marrow-stem Kale

  • Cowpea (Black-eyed pea) has more iron, copper, folate, phosphorus, and vitamin B1; however, marrow-stem Kale has more vitamin K, vitamin A, vitamin C, calcium, and vitamin E.
  • Daily need coverage for vitamin K for marrow-stem Kale is 363% higher.
  • Marrow-stem Kale has 6 times less phosphorus than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 156mg of phosphorus, while marrow-stem Kale has 25mg.
  • Cowpea (Black-eyed pea) has a higher glycemic index than marrow-stem Kale.

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

Infographic

Cowpea (Black-eyed pea) vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +96.3%
Contains more PotassiumPotassium +30.5%
Contains more IronIron +434%
Contains more CopperCopper +482.6%
Contains more ZincZinc +514.3%
Contains more PhosphorusPhosphorus +524%
Contains less SodiumSodium -76.5%
Contains more SeleniumSelenium +92.3%
Contains more CalciumCalcium +866.7%
Contains more ManganeseManganese +38.5%

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.
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +274.1%
Contains more Vitamin B5Vitamin B5 +53.9%
Contains more FolateFolate +61.2%
Contains more CholineCholine +38.8%
Contains more Vitamin CVitamin C +8725%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +707.1%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +49.9%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +25611.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Marrow-stem Kale DV% diff.
Vitamin K 1.7µg 437.1µg 363%
Vitamin C 0.4mg 35.3mg 39%
Vitamin A 1µg 251µg 28%
Iron 2.51mg 0.47mg 26%
Copper 0.268mg 0.046mg 25%
Calcium 24mg 232mg 21%
Folate 208µg 129µg 20%
Phosphorus 156mg 25mg 19%
Vitamin E 0.28mg 2.26mg 13%
Vitamin B1 0.202mg 0.054mg 12%
Fiber 6.5g 4g 10%
Zinc 1.29mg 0.21mg 10%
Protein 7.73g 3.02g 9%
Manganese 0.475mg 0.658mg 8%
Vitamin B2 0.055mg 0.13mg 6%
Magnesium 53mg 27mg 6%
Vitamin B6 0.1mg 0.165mg 5%
Carbs 20.76g 5.42g 5%
Calories 116kcal 32kcal 4%
Vitamin B5 0.411mg 0.267mg 3%
Selenium 2.5µg 1.3µg 2%
Vitamin B3 0.495mg 0.742mg 2%
Potassium 278mg 213mg 2%
Choline 32.2mg 23.2mg 2%
Sodium 4mg 17mg 1%
Fats 0.53g 0.61g 0%
Net carbs 14.26g 1.42g N/A
Sugar 3.3g 0.46g N/A
Saturated fat 0.138g 0.055g 0%
Monounsaturated fat 0.044g 0.03g 0%
Polyunsaturated fat 0.225g 0.201g 0%
Tryptophan 0.095mg 0.031mg 0%
Threonine 0.294mg 0.086mg 0%
Isoleucine 0.314mg 0.1mg 0%
Leucine 0.592mg 0.151mg 0%
Lysine 0.523mg 0.117mg 0%
Methionine 0.11mg 0.033mg 0%
Phenylalanine 0.451mg 0.087mg 0%
Valine 0.368mg 0.12mg 0%
Histidine 0.24mg 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +156%
Contains more CarbsCarbs +283%
Contains more FatsFats +15.1%
Contains more WaterWater +28%
Contains more OtherOther +41.5%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +46.7%
Contains more Poly. FatPolyunsaturated fat +11.9%
Contains less Sat. FatSaturated fat -60.1%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.