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  6. Cowpea (Black-eyed pea) vs. Pacific saury raw

Cowpea (Black-eyed pea) vs. Pacific saury raw — In-Depth Nutrition Comparison

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A recap on differences between cowpea (Black-eyed pea) and pacific saury raw

  • Cowpea (Black-eyed pea) has more folate, fiber, iron, copper, and vitamin B1; however, pacific saury raw is higher in vitamin B12, selenium, vitamin D, and vitamin B3.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than cowpea (Black-eyed pea).
  • The glycemic index of cowpea (Black-eyed pea) is higher.

Food varieties used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Fish, pike, northern, raw.

Infographic

Cowpea (Black-eyed pea) vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +71%
Contains more IronIron +356.4%
Contains more CopperCopper +425.5%
Contains more ZincZinc +92.5%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +97.9%
Contains more CalciumCalcium +137.5%
Contains more PhosphorusPhosphorus +41%
Contains more SeleniumSelenium +404%
~equal in Potassium ~259mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +248.3%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +1286.7%
Contains more Vitamin CVitamin C +850%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B3Vitamin B3 +364.6%
Contains more Vitamin B5Vitamin B5 +82.5%
Contains more Vitamin B6Vitamin B6 +17%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +101.9%

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +149.2%
Contains more FatsFats +30.2%
Contains more WaterWater +12.7%
Contains more OtherOther +20.2%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Poly. FatPolyunsaturated fat +11.4%
Contains less Sat. FatSaturated fat -14.5%
Contains more Mono. FatMonounsaturated fat +256.8%

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Folate 208µg 15µg 48%
Fiber 6.5g 0g 26%
Iron 2.51mg 0.55mg 25%
Copper 0.268mg 0.051mg 24%
Protein 7.73g 19.26g 23%
Selenium 2.5µg 12.6µg 18%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin B1 0.202mg 0.058mg 12%
Vitamin D 0IU 99IU 12%
Vitamin B3 0.495mg 2.3mg 11%
Manganese 0.475mg 0.24mg 10%
Phosphorus 156mg 220mg 9%
Carbs 20.76g 0g 7%
Vitamin B5 0.411mg 0.75mg 7%
Zinc 1.29mg 0.67mg 6%
Choline 32.2mg 65mg 6%
Magnesium 53mg 31mg 5%
Vitamin C 0.4mg 3.8mg 4%
Calcium 24mg 57mg 3%
Sodium 4mg 39mg 2%
Vitamin A 1µg 21µg 2%
Vitamin K 1.7µg 0.1µg 1%
Vitamin B6 0.1mg 0.117mg 1%
Calories 116kcal 88kcal 1%
Vitamin B2 0.055mg 0.063mg 1%
Vitamin E 0.28mg 0.2mg 1%
Potassium 278mg 259mg 1%
Fats 0.53g 0.69g 0%
Net carbs 14.26g 0g N/A
Sugar 3.3g 0g N/A
Saturated fat 0.138g 0.118g 0%
Monounsaturated fat 0.044g 0.157g 0%
Polyunsaturated fat 0.225g 0.202g 0%
Tryptophan 0.095mg 0.216mg 0%
Threonine 0.294mg 0.844mg 0%
Isoleucine 0.314mg 0.887mg 0%
Leucine 0.592mg 1.565mg 0%
Lysine 0.523mg 1.768mg 0%
Methionine 0.11mg 0.57mg 0%
Phenylalanine 0.451mg 0.752mg 0%
Valine 0.368mg 0.992mg 0%
Histidine 0.24mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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)
39%
Pacific saury raw
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 0.02g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 52)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $2)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 35mg)
Which food is richer in minerals?
?
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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.