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

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Differences between cowpea (Black-eyed pea) and okra

Cowpea (Black-eyed pea) has more folate, iron, copper, phosphorus, and fiber, while okra has more vitamin C, vitamin K, vitamin A, manganese, and vitamin B6.
Cowpea (Black-eyed pea)'s daily need coverage for folate is 37% higher.
Okra contains 4 times less iron than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 2.51mg of iron, while okra contains 0.62mg.

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

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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)

Okra

Contains more IronIron	+304.8%
Contains more CopperCopper	+145.9%
Contains more ZincZinc	+122.4%
Contains more PhosphorusPhosphorus	+155.7%
Contains less SodiumSodium	-42.9%
Contains more SeleniumSelenium	+257.1%

Contains more CalciumCalcium	+241.7%
Contains more ManganeseManganese	+65.9%

~equal in Magnesium ~57mg

~equal in Potassium ~299mg

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)

Okra

Contains more Vitamin B5Vitamin B5	+67.8%
Contains more FolateFolate	+246.7%
Contains more CholineCholine	+161.8%

Contains more Vitamin CVitamin C	+5650%
Contains more Vitamin AVitamin A	+3500%
Contains more Vitamin B3Vitamin B3	+102%
Contains more Vitamin B6Vitamin B6	+115%
Contains more Vitamin KVitamin K	+1741.2%

~equal in Vitamin E ~0.27mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.2mg

~equal in Vitamin B2 ~0.06mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	208µg	60µg	37%
Vitamin K	1.7µg	31.3µg	25%
Vitamin C	0.4mg	23mg	25%
Iron	2.51mg	0.62mg	24%
Copper	0.268mg	0.109mg	18%
Manganese	0.475mg	0.788mg	14%
Phosphorus	156mg	61mg	14%
Fiber	6.5g	3.2g	13%
Protein	7.73g	1.93g	12%
Vitamin B6	0.1mg	0.215mg	9%
Zinc	1.29mg	0.58mg	6%
Calcium	24mg	82mg	6%
Vitamin A	1µg	36µg	4%
Calories	116kcal	33kcal	4%
Choline	32.2mg	12.3mg	4%
Carbs	20.76g	7.45g	4%
Vitamin B5	0.411mg	0.245mg	3%
Vitamin B3	0.495mg	1mg	3%
Selenium	2.5µg	0.7µg	3%
Saturated fat	0.138g	0.026g	1%
Polyunsaturated fat	0.225g	0.027g	1%
Fructose		0.57g	1%
Fats	0.53g	0.19g	1%
Potassium	278mg	299mg	1%
Magnesium	53mg	57mg	1%
Net carbs	14.26g	4.25g	N/A
Sugar	3.3g	1.48g	N/A
Starch		0.34g	0%
Sodium	4mg	7mg	0%
Vitamin E	0.28mg	0.27mg	0%
Vitamin B1	0.202mg	0.2mg	0%
Vitamin B2	0.055mg	0.06mg	0%
Monounsaturated fat	0.044g	0.017g	0%
Tryptophan	0.095mg	0.017mg	0%
Threonine	0.294mg	0.065mg	0%
Isoleucine	0.314mg	0.069mg	0%
Leucine	0.592mg	0.105mg	0%
Lysine	0.523mg	0.081mg	0%
Methionine	0.11mg	0.021mg	0%
Phenylalanine	0.451mg	0.065mg	0%
Valine	0.368mg	0.091mg	0%
Histidine	0.24mg	0.031mg	0%