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

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A recap on differences between cowpea (Black-eyed pea) and milk

  • Cowpea (Black-eyed pea) has more folate, iron, copper, fiber, manganese, vitamin B1, and magnesium; however, milk is higher in vitamin B12, calcium, and vitamin B2.
  • Cowpea (Black-eyed pea) covers your daily folate needs 51% more than milk.
  • The glycemic index of cowpea (Black-eyed pea) is higher.

Food varieties used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Cowpea (Black-eyed pea) vs Milk 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%
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +381.8%
Contains more PotassiumPotassium +85.3%
Contains more IronIron +8266.7%
Contains more CopperCopper +2580%
Contains more ZincZinc +207.1%
Contains more PhosphorusPhosphorus +64.2%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +15733.3%
Contains more CalciumCalcium +420.8%
Contains more SeleniumSelenium +32%

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%
Milk
Milk
4
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 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2700%
Contains more Vitamin B1Vitamin B1 +910%
Contains more Vitamin B3Vitamin B3 +432.3%
Contains more Vitamin B5Vitamin B5 +13.9%
Contains more Vitamin B6Vitamin B6 +170.3%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +4060%
Contains more CholineCholine +81.9%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +236.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Milk DV% diff.
Folate 208µg 5µg 51%
Iron 2.51mg 0.03mg 31%
Copper 0.268mg 0.01mg 29%
Fiber 6.5g 0g 26%
Manganese 0.475mg 0.003mg 21%
Vitamin B12 0µg 0.47µg 20%
Vitamin B1 0.202mg 0.02mg 15%
Calcium 24mg 125mg 10%
Magnesium 53mg 11mg 10%
Vitamin B2 0.055mg 0.185mg 10%
Protein 7.73g 3.37g 9%
Phosphorus 156mg 95mg 9%
Zinc 1.29mg 0.42mg 8%
Vitamin A 1µg 58µg 6%
Vitamin D 0IU 48IU 6%
Vitamin D 0µg 1.2µg 6%
Carbs 20.76g 4.99g 5%
Vitamin B6 0.1mg 0.037mg 5%
Calories 116kcal 42kcal 4%
Potassium 278mg 150mg 4%
Vitamin B3 0.495mg 0.093mg 3%
Choline 32.2mg 17.7mg 3%
Vitamin E 0.28mg 0.01mg 2%
Sodium 4mg 44mg 2%
Saturated fat 0.138g 0.633g 2%
Cholesterol 0mg 5mg 2%
Vitamin B5 0.411mg 0.361mg 1%
Vitamin K 1.7µg 0.1µg 1%
Fats 0.53g 0.97g 1%
Selenium 2.5µg 3.3µg 1%
Monounsaturated fat 0.044g 0.277g 1%
Polyunsaturated fat 0.225g 0.035g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 4.99g N/A
Sugar 3.3g 5.2g N/A
Tryptophan 0.095mg 0.043mg 0%
Threonine 0.294mg 0.143mg 0%
Isoleucine 0.314mg 0.174mg 0%
Leucine 0.592mg 0.319mg 0%
Lysine 0.523mg 0.282mg 0%
Methionine 0.11mg 0.088mg 0%
Phenylalanine 0.451mg 0.174mg 0%
Valine 0.368mg 0.22mg 0%
Histidine 0.24mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

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
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +129.4%
Contains more CarbsCarbs +316%
Contains more OtherOther +25.3%
Contains more FatsFats +83%
Contains more WaterWater +28.4%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -78.2%
Contains more Poly. FatPolyunsaturated fat +542.9%
Contains more Mono. FatMonounsaturated fat +529.5%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.