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  6. Cowpea (Black-eyed pea) vs. Mulberry

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

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Summary of differences between cowpea (Black-eyed pea) and mulberries

  • Cowpea (Black-eyed pea) has more folate, copper, fiber, phosphorus, vitamin B1, zinc, magnesium, and iron, while mulberries have more vitamin C and vitamin K.
  • Cowpea (Black-eyed pea) covers your daily need for folate, 51% more than mulberries.
  • Cowpea (Black-eyed pea) contains 11 times more zinc than mulberries. While cowpea (Black-eyed pea) contains 1.29mg of zinc, mulberries contain only 0.12mg.
  • Mulberries have a lower glycemic index. The glycemic index of mulberries is 25, while the glycemic index of cowpea (Black-eyed pea) is 52.

These are the specific foods used in this comparison Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Mulberries, raw.

Infographic

Cowpea (Black-eyed pea) vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +194.4%
Contains more PotassiumPotassium +43.3%
Contains more IronIron +35.7%
Contains more CopperCopper +346.7%
Contains more ZincZinc +975%
Contains more PhosphorusPhosphorus +310.5%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +316.7%
Contains more CalciumCalcium +62.5%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B1Vitamin B1 +596.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +3366.7%
Contains more CholineCholine +161.8%
Contains more Vitamin CVitamin C +9000%
Contains more Vitamin EVitamin E +210.7%
Contains more Vitamin B2Vitamin B2 +83.6%
Contains more Vitamin B3Vitamin B3 +25.3%
Contains more Vitamin KVitamin K +358.8%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Mulberry DV% diff.
Folate 208µg 6µg 51%
Vitamin C 0.4mg 36.4mg 40%
Copper 0.268mg 0.06mg 23%
Manganese 0.475mg 21%
Fiber 6.5g 1.7g 19%
Phosphorus 156mg 38mg 17%
Vitamin B1 0.202mg 0.029mg 14%
Protein 7.73g 1.44g 13%
Zinc 1.29mg 0.12mg 11%
Magnesium 53mg 18mg 8%
Vitamin B5 0.411mg 8%
Iron 2.51mg 1.85mg 8%
Vitamin K 1.7µg 7.8µg 5%
Choline 32.2mg 12.3mg 4%
Vitamin B6 0.1mg 0.05mg 4%
Vitamin B2 0.055mg 0.101mg 4%
Calories 116kcal 43kcal 4%
Vitamin E 0.28mg 0.87mg 4%
Carbs 20.76g 9.8g 4%
Selenium 2.5µg 0.6µg 3%
Potassium 278mg 194mg 2%
Calcium 24mg 39mg 2%
Saturated fat 0.138g 0.027g 1%
Vitamin B3 0.495mg 0.62mg 1%
Fats 0.53g 0.39g 0%
Net carbs 14.26g 8.1g N/A
Sugar 3.3g 8.1g N/A
Sodium 4mg 10mg 0%
Vitamin A 1µg 1µg 0%
Monounsaturated fat 0.044g 0.041g 0%
Polyunsaturated fat 0.225g 0.207g 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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +436.8%
Contains more FatsFats +35.9%
Contains more CarbsCarbs +111.8%
Contains more OtherOther +36.2%
Contains more WaterWater +25.2%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains less Sat. FatSaturated fat -80.4%
~equal in Monounsaturated fat ~0.041g
~equal in Polyunsaturated fat ~0.207g

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.