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

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Differences between cowpea (Black-eyed pea) and brazil nut

Cowpea (Black-eyed pea) has more folate, while brazil nut has more selenium, copper, phosphorus, magnesium, vitamin E, vitamin B1, manganese, and zinc.
Brazil nut's daily need coverage for selenium is 3481% higher.
Brazil nut contains 9 times less folate than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 208µg of folate, while brazil nut contains 22µg.
The amount of saturated fat in cowpea (Black-eyed pea) is lower.
Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of cowpea (Black-eyed pea) is 52.

The food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Nuts, brazilnuts, dried, unblanched.

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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)

Brazil nut

Contains more MagnesiumMagnesium	+609.4%
Contains more CalciumCalcium	+566.7%
Contains more PotassiumPotassium	+137.1%
Contains more CopperCopper	+550.4%
Contains more ZincZinc	+214.7%
Contains more PhosphorusPhosphorus	+364.7%
Contains less SodiumSodium	-25%
Contains more ManganeseManganese	+157.5%
Contains more SeleniumSelenium	+76580%

~equal in Iron ~2.43mg

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)

Brazil nut

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+57.1%
Contains more Vitamin B3Vitamin B3	+67.8%
Contains more Vitamin B5Vitamin B5	+123.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+845.5%
Contains more CholineCholine	+11.8%

Contains more Vitamin CVitamin C	+75%
Contains more Vitamin EVitamin E	+1917.9%
Contains more Vitamin B1Vitamin B1	+205.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.101mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	2.5µg	1917µg	3481%
Copper	0.268mg	1.743mg	164%
Polyunsaturated fat	0.225g	24.399g	161%
Fats	0.53g	67.1g	102%
Phosphorus	156mg	725mg	81%
Magnesium	53mg	376mg	77%
Saturated fat	0.138g	16.134g	73%
Monounsaturated fat	0.044g	23.879g	60%
Folate	208µg	22µg	47%
Vitamin E	0.28mg	5.65mg	36%
Vitamin B1	0.202mg	0.617mg	35%
Manganese	0.475mg	1.223mg	33%
Calories	116kcal	659kcal	27%
Zinc	1.29mg	4.06mg	25%
Calcium	24mg	160mg	14%
Protein	7.73g	14.32g	13%
Potassium	278mg	659mg	11%
Vitamin B5	0.411mg	0.184mg	5%
Fiber	6.5g	7.5g	4%
Carbs	20.76g	11.74g	3%
Vitamin B2	0.055mg	0.035mg	2%
Vitamin B3	0.495mg	0.295mg	1%
Vitamin K	1.7µg	0µg	1%
Choline	32.2mg	28.8mg	1%
Iron	2.51mg	2.43mg	1%
Vitamin C	0.4mg	0.7mg	0%
Net carbs	14.26g	4.24g	N/A
Sugar	3.3g	2.33g	N/A
Starch		0.25g	0%
Sodium	4mg	3mg	0%
Vitamin A	1µg	0µg	0%
Vitamin B6	0.1mg	0.101mg	0%
Tryptophan	0.095mg	0.135mg	0%
Threonine	0.294mg	0.365mg	0%
Isoleucine	0.314mg	0.518mg	0%
Leucine	0.592mg	1.19mg	0%
Lysine	0.523mg	0.49mg	0%
Methionine	0.11mg	1.124mg	0%
Phenylalanine	0.451mg	0.639mg	0%
Valine	0.368mg	0.76mg	0%
Histidine	0.24mg	0.409mg	0%
Omega-3 - ALA		0.018g	N/A
Omega-6 - Gamma-linoleic acid		0.018g	N/A
Omega-6 - Linoleic acid		23.859g	N/A