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  6. Cowpea (Black-eyed pea) vs. Orange

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

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Summary of differences between Cowpea (Black-eyed pea) and Orange

  • Cowpea (Black-eyed pea) has more Folate, Iron, Copper, Phosphorus, Manganese, Fiber, Zinc, Magnesium, and Vitamin B1, while Orange has more Vitamin C.
  • Orange covers your daily need of Vitamin C 59% more than Cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains 25 times more Iron than Orange. While Cowpea (Black-eyed pea) contains 2.51mg of Iron, Orange contains only 0.1mg.

These are the specific foods used in this comparison Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Oranges, raw, all commercial varieties.

Infographic

Cowpea (Black-eyed pea) vs Orange 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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
8
:
2
Orange
Orange
Contains more Iron +2410%
Contains more Magnesium +430%
Contains more Phosphorus +1014.3%
Contains more Potassium +53.6%
Contains more Zinc +1742.9%
Contains more Copper +495.6%
Contains more Manganese +1800%
Contains more Selenium +400%
Contains more Calcium +66.7%
Contains less Sodium -100%
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +2410%
Contains more Magnesium +430%
Contains more Phosphorus +1014.3%
Contains more Potassium +53.6%
Contains more Zinc +1742.9%
Contains more Copper +495.6%
Contains more Manganese +1800%
Contains more Selenium +400%
Contains more Calcium +66.7%
Contains less Sodium -100%

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)
Cowpea (Black-eyed pea)
8
:
2
Orange
Orange
Contains more Vitamin E +55.6%
Contains more Vitamin B1 +132.2%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +75.5%
Contains more Vitamin B5 +64.4%
Contains more Vitamin B6 +66.7%
Contains more Folate +593.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +1400%
Contains more Vitamin C +13200%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin E +55.6%
Contains more Vitamin B1 +132.2%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +75.5%
Contains more Vitamin B5 +64.4%
Contains more Vitamin B6 +66.7%
Contains more Folate +593.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +1400%
Contains more Vitamin C +13200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
4
:
1
Orange
Orange
Contains more Protein +722.3%
Contains more Fats +341.7%
Contains more Carbs +76.7%
Contains more Other +113.6%
Contains more Water +23.9%
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +722.3%
Contains more Fats +341.7%
Contains more Carbs +76.7%
Contains more Other +113.6%
Contains more Water +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +91.3%
Contains more Polyunsaturated fat +800%
Contains less Saturated Fat -89.1%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +91.3%
Contains more Polyunsaturated fat +800%
Contains less Saturated Fat -89.1%

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) Orange
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Orange Opinion
Net carbs 14.26g 9.35g Cowpea (Black-eyed pea)
Protein 7.73g 0.94g Cowpea (Black-eyed pea)
Fats 0.53g 0.12g Cowpea (Black-eyed pea)
Carbs 20.76g 11.75g Cowpea (Black-eyed pea)
Calories 116kcal 47kcal Cowpea (Black-eyed pea)
Sugar 3.3g 9.35g Cowpea (Black-eyed pea)
Fiber 6.5g 2.4g Cowpea (Black-eyed pea)
Calcium 24mg 40mg Orange
Iron 2.51mg 0.1mg Cowpea (Black-eyed pea)
Magnesium 53mg 10mg Cowpea (Black-eyed pea)
Phosphorus 156mg 14mg Cowpea (Black-eyed pea)
Potassium 278mg 181mg Cowpea (Black-eyed pea)
Sodium 4mg 0mg Orange
Zinc 1.29mg 0.07mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.045mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.025mg Cowpea (Black-eyed pea)
Selenium 2.5µg 0.5µg Cowpea (Black-eyed pea)
Vitamin A 15IU 225IU Orange
Vitamin A RAE 1µg 11µg Orange
Vitamin E 0.28mg 0.18mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 53.2mg Orange
Vitamin B1 0.202mg 0.087mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.04mg Cowpea (Black-eyed pea)
Vitamin B3 0.495mg 0.282mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg 0.25mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.06mg Cowpea (Black-eyed pea)
Folate 208µg 30µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 0µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.009mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.015mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.025mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.023mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.047mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.02mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.031mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.04mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.018mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.015g Orange
Monounsaturated Fat 0.044g 0.023g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g 0.025g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Cowpea (Black-eyed pea)
24%
Orange
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.123g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 7)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.6)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 6.05g)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.