Cowpea (Black-eyed pea) vs. Pomegranate — In-Depth Nutrition Comparison
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How are cowpea (Black-eyed pea) and pomegranate different?
- Cowpea (Black-eyed pea) is higher in folate, iron, phosphorus, manganese, copper, vitamin B1, fiber, and magnesium; however, pomegranate is richer in vitamin K and vitamin C.
- Daily need coverage for folate for cowpea (Black-eyed pea) is 43% higher.
- Cowpea (Black-eyed pea) contains 8 times more iron than pomegranate. While cowpea (Black-eyed pea) contains 2.51mg of iron, pomegranate contains only 0.3mg.
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Pomegranates, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +341.7% |
| Contains more CalciumCalcium | +140% |
| Contains more PotassiumPotassium | +17.8% |
| Contains more IronIron | +736.7% |
| Contains more CopperCopper | +69.6% |
| Contains more ZincZinc | +268.6% |
| Contains more PhosphorusPhosphorus | +333.3% |
| Contains more ManganeseManganese | +299.2% |
| Contains more SeleniumSelenium | +400% |
| Contains less SodiumSodium | -25% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +201.5% |
| Contains more Vitamin B3Vitamin B3 | +68.9% |
| Contains more Vitamin B6Vitamin B6 | +33.3% |
| Contains more FolateFolate | +447.4% |
| Contains more CholineCholine | +323.7% |
| Contains more Vitamin CVitamin C | +2450% |
| Contains more Vitamin EVitamin E | +114.3% |
| Contains more Vitamin KVitamin K | +864.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more ProteinProtein | +362.9% |
| Contains more OtherOther | +77.4% |
| Contains more FatsFats | +120.8% |
| Contains more WaterWater | +11.3% |
~equal in
Carbs
~18.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
| Contains more Poly. FatPolyunsaturated fat | +184.8% |
| Contains less Sat. FatSaturated fat | -13% |
| Contains more Mono. FatMonounsaturated fat | +111.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 208µg | 38µg | 43% |
| Iron | 2.51mg | 0.3mg | 28% |
| Phosphorus | 156mg | 36mg | 17% |
| Manganese | 0.475mg | 0.119mg | 15% |
| Vitamin K | 1.7µg | 16.4µg | 12% |
| Protein | 7.73g | 1.67g | 12% |
| Copper | 0.268mg | 0.158mg | 12% |
| Vitamin B1 | 0.202mg | 0.067mg | 11% |
| Vitamin C | 0.4mg | 10.2mg | 11% |
| Magnesium | 53mg | 12mg | 10% |
| Fiber | 6.5g | 4g | 10% |
| Zinc | 1.29mg | 0.35mg | 9% |
| Choline | 32.2mg | 7.6mg | 4% |
| Selenium | 2.5µg | 0.5µg | 4% |
| Vitamin E | 0.28mg | 0.6mg | 2% |
| Vitamin B6 | 0.1mg | 0.075mg | 2% |
| Calories | 116kcal | 83kcal | 2% |
| Polyunsaturated fat | 0.225g | 0.079g | 1% |
| Potassium | 278mg | 236mg | 1% |
| Vitamin B3 | 0.495mg | 0.293mg | 1% |
| Vitamin B5 | 0.411mg | 0.377mg | 1% |
| Calcium | 24mg | 10mg | 1% |
| Carbs | 20.76g | 18.7g | 1% |
| Fats | 0.53g | 1.17g | 1% |
| Net carbs | 14.26g | 14.7g | N/A |
| Sugar | 3.3g | 13.67g | N/A |
| Sodium | 4mg | 3mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B2 | 0.055mg | 0.053mg | 0% |
| Saturated fat | 0.138g | 0.12g | 0% |
| Monounsaturated fat | 0.044g | 0.093g | 0% |
| Tryptophan | 0.095mg | 0% | |
| Threonine | 0.294mg | 0% | |
| Isoleucine | 0.314mg | 0% | |
| Leucine | 0.592mg | 0% | |
| Lysine | 0.523mg | 0% | |
| Methionine | 0.11mg | 0% | |
| Phenylalanine | 0.451mg | 0% | |
| Valine | 0.368mg | 0% | |
| Histidine | 0.24mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
15%
Minerals Daily Need Coverage Score
43%
14%
Comparison summary
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Pomegranate is lower in Saturated fat (difference - 0.018g)
Which food is cheaper?
Pomegranate is cheaper (difference - $1)
Which food is lower in Sugar?
Cowpea (Black-eyed pea) is lower in Sugar (difference - 10.37g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)