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

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

Cowpea (Black-eyed pea) is higher in folate, copper, iron, fiber, phosphorus, and zinc; however, mustard is richer in selenium.
Daily need coverage for selenium for mustard is 56% higher.
Cowpea (Black-eyed pea) contains 30 times more folate than mustard. While cowpea (Black-eyed pea) contains 208µg of folate, mustard contains only 7µg.
Cowpea (Black-eyed pea) has less sodium.
Mustard has a lower glycemic index (32) than cowpea (Black-eyed pea) (52).

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Mustard, prepared, yellow are the varieties used in this article.

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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.

Cowpea (Black-eyed pea)

Mustard

Contains more PotassiumPotassium	+82.9%
Contains more IronIron	+55.9%
Contains more CopperCopper	+262.2%
Contains more ZincZinc	+101.6%
Contains more PhosphorusPhosphorus	+44.4%
Contains less SodiumSodium	-99.6%
Contains more ManganeseManganese	+12.6%

Contains more CalciumCalcium	+162.5%
Contains more SeleniumSelenium	+1240%

~equal in Magnesium ~48mg

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.

Cowpea (Black-eyed pea)

Mustard

Contains more Vitamin CVitamin C	+33.3%
Contains more Vitamin B1Vitamin B1	+14.1%
Contains more Vitamin B5Vitamin B5	+61.8%
Contains more Vitamin B6Vitamin B6	+42.9%
Contains more Vitamin KVitamin K	+21.4%
Contains more FolateFolate	+2871.4%
Contains more CholineCholine	+43.8%

Contains more Vitamin AVitamin A	+400%
Contains more Vitamin EVitamin E	+28.6%
Contains more Vitamin B2Vitamin B2	+27.3%
Contains more Vitamin B3Vitamin B3	+14.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	2.5µg	33.5µg	56%
Folate	208µg	7µg	50%
Sodium	4mg	1104mg	48%
Copper	0.268mg	0.074mg	22%
Iron	2.51mg	1.61mg	11%
Fiber	6.5g	4g	10%
Protein	7.73g	3.74g	8%
Phosphorus	156mg	108mg	7%
Zinc	1.29mg	0.64mg	6%
Monounsaturated fat	0.044g	2.182g	5%
Carbs	20.76g	5.83g	5%
Fats	0.53g	3.34g	4%
Polyunsaturated fat	0.225g	0.774g	4%
Calcium	24mg	63mg	4%
Potassium	278mg	152mg	4%
Vitamin B5	0.411mg	0.254mg	3%
Calories	116kcal	60kcal	3%
Manganese	0.475mg	0.422mg	2%
Choline	32.2mg	22.4mg	2%
Vitamin B1	0.202mg	0.177mg	2%
Vitamin B6	0.1mg	0.07mg	2%
Vitamin E	0.28mg	0.36mg	1%
Vitamin B2	0.055mg	0.07mg	1%
Magnesium	53mg	48mg	1%
Vitamin C	0.4mg	0.3mg	0%
Net carbs	14.26g	1.83g	N/A
Sugar	3.3g	0.92g	N/A
Starch		0.64g	0%
Vitamin A	1µg	5µg	0%
Vitamin B3	0.495mg	0.565mg	0%
Vitamin K	1.7µg	1.4µg	0%
Trans fat	0g	0.009g	N/A
Saturated fat	0.138g	0.214g	0%
Tryptophan	0.095mg	0.009mg	0%
Threonine	0.294mg	0.167mg	0%
Isoleucine	0.314mg	0.146mg	0%
Leucine	0.592mg	0.292mg	0%
Lysine	0.523mg	0.264mg	0%
Methionine	0.11mg	0.076mg	0%
Phenylalanine	0.451mg	0.161mg	0%
Valine	0.368mg	0.189mg	0%
Histidine	0.24mg	0.119mg	0%
Fructose		0.23g	0%
Omega-3 - ALA		0.373g	N/A
Omega-3 - Eicosatrienoic acid		0.018g	N/A
Omega-6 - Eicosadienoic acid		0.01g	N/A
Omega-6 - Linoleic acid		0.358g	N/A