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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.

Infographic

Cowpea (Black-eyed pea) vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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.
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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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

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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +106.7%
Contains more CarbsCarbs +256.1%
Contains more FatsFats +530.2%
Contains more WaterWater +19.5%
Contains more OtherOther +258.5%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -35.5%
Contains more Mono. FatMonounsaturated fat +4859.1%
Contains more Poly. FatPolyunsaturated fat +244%

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) Mustard
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Mustard 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Mustard
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)
10%
Mustard
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 1100mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 0.076g)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $0.1)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.