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

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How are cowpea (Black-eyed pea) and monterey Jack different?

  • Cowpea (Black-eyed pea) is richer in folate, copper, and fiber, while monterey Jack is higher in calcium, phosphorus, vitamin B12, and vitamin B2.
  • Monterey Jack covers your daily need for saturated fat, 95% more than cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) is lower in saturated fat.
  • Cowpea (Black-eyed pea) has a higher glycemic index (52) than monterey Jack (27).

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Cheese, monterey types were used in this article.

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Cowpea (Black-eyed pea) vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more MagnesiumMagnesium +96.3%
Contains more PotassiumPotassium +243.2%
Contains more IronIron +248.6%
Contains more CopperCopper +737.5%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +4218.2%
Contains more CalciumCalcium +3008.3%
Contains more ZincZinc +132.6%
Contains more PhosphorusPhosphorus +184.6%
Contains more SeleniumSelenium +480%

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 0% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1246.7%
Contains more Vitamin B3Vitamin B3 +432.3%
Contains more Vitamin B5Vitamin B5 +95.7%
Contains more Vitamin B6Vitamin B6 +26.6%
Contains more FolateFolate +1055.6%
Contains more CholineCholine +109.1%
Contains more Vitamin AVitamin A +19700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +609.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +47.1%
~equal in Vitamin E ~0.26mg

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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +2952.9%
Contains more WaterWater +70.8%
Contains more ProteinProtein +216.7%
Contains more FatsFats +5613.2%
Contains more OtherOther +277.7%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +19788.6%
Contains more Poly. FatPolyunsaturated fat +299.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cowpea (Black-eyed pea) Monterey Jack
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Monterey Jack DV% diff.
Saturated fat 0.138g 19.066g 86%
Calcium 24mg 746mg 72%
Folate 208µg 18µg 48%
Fats 0.53g 30.28g 46%
Phosphorus 156mg 444mg 41%
Vitamin B12 0µg 0.83µg 35%
Protein 7.73g 24.48g 34%
Cholesterol 0mg 89mg 30%
Sodium 4mg 600mg 26%
Vitamin B2 0.055mg 0.39mg 26%
Copper 0.268mg 0.032mg 26%
Fiber 6.5g 0g 26%
Selenium 2.5µg 14.5µg 22%
Iron 2.51mg 0.72mg 22%
Monounsaturated fat 0.044g 8.751g 22%
Vitamin A 1µg 198µg 22%
Manganese 0.475mg 0.011mg 20%
Vitamin B1 0.202mg 0.015mg 16%
Zinc 1.29mg 3mg 16%
Calories 116kcal 373kcal 13%
Carbs 20.76g 0.68g 7%
Potassium 278mg 81mg 6%
Magnesium 53mg 27mg 6%
Polyunsaturated fat 0.225g 0.899g 4%
Vitamin B5 0.411mg 0.21mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin B3 0.495mg 0.093mg 3%
Vitamin D 0IU 22IU 3%
Choline 32.2mg 15.4mg 3%
Vitamin B6 0.1mg 0.079mg 2%
Vitamin K 1.7µg 2.5µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 0.68g N/A
Sugar 3.3g 0.5g N/A
Vitamin E 0.28mg 0.26mg 0%
Tryptophan 0.095mg 0.315mg 0%
Threonine 0.294mg 0.871mg 0%
Isoleucine 0.314mg 1.519mg 0%
Leucine 0.592mg 2.344mg 0%
Lysine 0.523mg 2.037mg 0%
Methionine 0.11mg 0.641mg 0%
Phenylalanine 0.451mg 1.289mg 0%
Valine 0.368mg 1.635mg 0%
Histidine 0.24mg 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Monterey Jack
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Cowpea (Black-eyed pea)
26%
Monterey Jack
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
72%
Monterey Jack

Comparison summary

Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 2.8g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 25)
Which food is lower in Cholesterol?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 596mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 18.928g)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.