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

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What are the differences between Cowpea (Black-eyed pea) and Pea raw?

  • Cowpea (Black-eyed pea) is higher in Folate, Iron, Copper, Phosphorus, and Vitamin B5, yet Pea raw is higher in Vitamin C, Vitamin K, Vitamin B3, Vitamin B2, and Vitamin B1.
  • Pea raw's daily need coverage for Vitamin C is 44% more.
  • Cowpea (Black-eyed pea) has 4 times more Vitamin B5 than Pea raw. While Cowpea (Black-eyed pea) has 0.411mg of Vitamin B5, Pea raw has only 0.104mg.

We used Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Peas, green, raw types in this article.

Infographic

Cowpea (Black-eyed pea) vs Pea 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.
Contains more Iron +70.7%
Contains more Magnesium +60.6%
Contains more Phosphorus +44.4%
Contains more Potassium +13.9%
Contains less Sodium -20%
Contains more Copper +52.3%
Contains more Manganese +15.9%
Contains more Selenium +38.9%
Equal in Calcium - 25
Equal in Zinc - 1.24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Contains more Iron +70.7%
Contains more Magnesium +60.6%
Contains more Phosphorus +44.4%
Contains more Potassium +13.9%
Contains less Sodium -20%
Contains more Copper +52.3%
Contains more Manganese +15.9%
Contains more Selenium +38.9%
Equal in Calcium - 25
Equal in Zinc - 1.24

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.
:
Contains more Vitamin E +115.4%
Contains more Vitamin B5 +295.2%
Contains more Folate +220%
Contains more Choline +13.4%
Contains more Vitamin A +5000%
Contains more Vitamin C +9900%
Contains more Vitamin B1 +31.7%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +322.2%
Contains more Vitamin B6 +69%
Contains more Vitamin K +1358.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 18% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 16% 62%
Contains more Vitamin E +115.4%
Contains more Vitamin B5 +295.2%
Contains more Folate +220%
Contains more Choline +13.4%
Contains more Vitamin A +5000%
Contains more Vitamin C +9900%
Contains more Vitamin B1 +31.7%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +322.2%
Contains more Vitamin B6 +69%
Contains more Vitamin K +1358.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +42.6%
Contains more Fats +32.5%
Contains more Carbs +43.7%
Contains more Water +12.6%
Equal in Other - 0.87
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more Protein +42.6%
Contains more Fats +32.5%
Contains more Carbs +43.7%
Contains more Water +12.6%
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +25.7%
Contains more Polyunsaturated fat +20.3%
Contains less Saturated Fat -48.6%
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Contains more Monounsaturated Fat +25.7%
Contains more Polyunsaturated fat +20.3%
Contains less Saturated Fat -48.6%

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Pea raw Opinion
Net carbs 14.26g 8.75g Cowpea (Black-eyed pea)
Protein 7.73g 5.42g Cowpea (Black-eyed pea)
Fats 0.53g 0.4g Cowpea (Black-eyed pea)
Carbs 20.76g 14.45g Cowpea (Black-eyed pea)
Calories 116kcal 81kcal Cowpea (Black-eyed pea)
Fructose 0.39g Pea raw
Sugar 3.3g 5.67g Cowpea (Black-eyed pea)
Fiber 6.5g 5.7g Cowpea (Black-eyed pea)
Calcium 24mg 25mg Pea raw
Iron 2.51mg 1.47mg Cowpea (Black-eyed pea)
Magnesium 53mg 33mg Cowpea (Black-eyed pea)
Phosphorus 156mg 108mg Cowpea (Black-eyed pea)
Potassium 278mg 244mg Cowpea (Black-eyed pea)
Sodium 4mg 5mg Cowpea (Black-eyed pea)
Zinc 1.29mg 1.24mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.176mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.41mg Cowpea (Black-eyed pea)
Selenium 2.5µg 1.8µg Cowpea (Black-eyed pea)
Vitamin A 15IU 765IU Pea raw
Vitamin A RAE 1µg 38µg Pea raw
Vitamin E 0.28mg 0.13mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 40mg Pea raw
Vitamin B1 0.202mg 0.266mg Pea raw
Vitamin B2 0.055mg 0.132mg Pea raw
Vitamin B3 0.495mg 2.09mg Pea raw
Vitamin B5 0.411mg 0.104mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.169mg Pea raw
Folate 208µg 65µg Cowpea (Black-eyed pea)
Choline 32.2mg 28.4mg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 24.8µg Pea raw
Tryptophan 0.095mg 0.037mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.203mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.195mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.323mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.317mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.082mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.2mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.235mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.107mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.071g Pea raw
Monounsaturated Fat 0.044g 0.035g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g 0.187g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Pea raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Cowpea (Black-eyed pea)
38%
Pea raw
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
31%
Pea raw

Comparison summary

Which food is lower in Saturated Fat?
Pea raw
Pea raw is lower in Saturated Fat (difference - 0.067g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $1.7)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 2.37g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.