Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Cowpea (Black-eyed pea)
  5. Compare
  6. Cowpea (Black-eyed pea) vs. Mustard Greens Raw

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

Compare

Summary of differences between cowpea (Black-eyed pea) and mustard Greens Raw

  • Cowpea (Black-eyed pea) has more folate, phosphorus, fiber, copper, iron, and vitamin B1, while mustard Greens Raw have more vitamin K, vitamin C, vitamin A, and vitamin E.
  • Mustard Greens Raw cover your daily need for vitamin K, 213% more than cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains 17 times more folate than mustard Greens Raw. While cowpea (Black-eyed pea) contains 208µg of folate, mustard Greens Raw contain only 12µg.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, 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 Mustard greens, raw.

Infographic

Cowpea (Black-eyed pea) vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +65.6%
Contains more IronIron +53%
Contains more CopperCopper +62.4%
Contains more ZincZinc +416%
Contains more PhosphorusPhosphorus +169%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +177.8%
Contains more CalciumCalcium +379.2%
Contains more PotassiumPotassium +38.1%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +152.5%
Contains more Vitamin B5Vitamin B5 +95.7%
Contains more FolateFolate +1633.3%
Contains more CholineCholine +6340%
Contains more Vitamin CVitamin C +17400%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +617.9%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +61.6%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +15047.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Mustard Greens Raw DV% diff.
Vitamin K 1.7µg 257.5µg 213%
Vitamin C 0.4mg 70mg 77%
Folate 208µg 12µg 49%
Manganese 0.475mg 21%
Vitamin A 1µg 151µg 17%
Phosphorus 156mg 58mg 14%
Fiber 6.5g 3.2g 13%
Vitamin E 0.28mg 2.01mg 12%
Iron 2.51mg 1.64mg 11%
Copper 0.268mg 0.165mg 11%
Vitamin B1 0.202mg 0.08mg 10%
Protein 7.73g 2.86g 10%
Calcium 24mg 115mg 9%
Zinc 1.29mg 0.25mg 9%
Vitamin B6 0.1mg 0.18mg 6%
Choline 32.2mg 0.5mg 6%
Carbs 20.76g 4.67g 5%
Magnesium 53mg 32mg 5%
Vitamin B5 0.411mg 0.21mg 4%
Vitamin B2 0.055mg 0.11mg 4%
Calories 116kcal 27kcal 4%
Selenium 2.5µg 0.9µg 3%
Potassium 278mg 384mg 3%
Vitamin B3 0.495mg 0.8mg 2%
Saturated fat 0.138g 0.01g 1%
Polyunsaturated fat 0.225g 0.038g 1%
Sodium 4mg 20mg 1%
Fats 0.53g 0.42g 0%
Net carbs 14.26g 1.47g N/A
Sugar 3.3g 1.32g N/A
Monounsaturated fat 0.044g 0.092g 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +170.3%
Contains more FatsFats +26.2%
Contains more CarbsCarbs +344.5%
Contains more WaterWater +29.5%
Contains more OtherOther +43.6%

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% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +492.1%
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +109.1%

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.