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

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

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A recap on differences between cowpea (Black-eyed pea) and pumpkin

  • Cowpea (Black-eyed pea) has more folate, fiber, iron, phosphorus, copper, manganese, vitamin B1, and magnesium; however, pumpkin is higher in vitamin A and vitamin C.
  • Pumpkin covers your daily vitamin A needs 170% more than cowpea (Black-eyed pea).
  • Pumpkin contains 13 times less folate than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 208µg of folate, while pumpkin contains 16µg.

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

Infographic

Cowpea (Black-eyed pea) vs Pumpkin infographic
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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.
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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +341.7%
Contains more CalciumCalcium +14.3%
Contains more IronIron +213.8%
Contains more CopperCopper +111%
Contains more ZincZinc +303.1%
Contains more PhosphorusPhosphorus +254.5%
Contains more ManganeseManganese +280%
Contains more SeleniumSelenium +733.3%
Contains more PotassiumPotassium +22.3%
Contains less SodiumSodium -75%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +304%
Contains more Vitamin B5Vitamin B5 +37.9%
Contains more Vitamin B6Vitamin B6 +63.9%
Contains more Vitamin KVitamin K +54.5%
Contains more FolateFolate +1200%
Contains more CholineCholine +292.7%
Contains more Vitamin CVitamin C +2150%
Contains more Vitamin AVitamin A +42500%
Contains more Vitamin EVitamin E +278.6%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +21.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Pumpkin DV% diff.
Folate 208µg 16µg 48%
Vitamin A 1µg 426µg 47%
Fiber 6.5g 0.5g 24%
Iron 2.51mg 0.8mg 21%
Phosphorus 156mg 44mg 16%
Copper 0.268mg 0.127mg 16%
Manganese 0.475mg 0.125mg 15%
Vitamin B1 0.202mg 0.05mg 13%
Protein 7.73g 1g 13%
Vitamin C 0.4mg 9mg 10%
Magnesium 53mg 12mg 10%
Zinc 1.29mg 0.32mg 9%
Vitamin E 0.28mg 1.06mg 5%
Calories 116kcal 26kcal 5%
Carbs 20.76g 6.5g 5%
Choline 32.2mg 8.2mg 4%
Selenium 2.5µg 0.3µg 4%
Vitamin B2 0.055mg 0.11mg 4%
Vitamin B6 0.1mg 0.061mg 3%
Potassium 278mg 340mg 2%
Vitamin B5 0.411mg 0.298mg 2%
Polyunsaturated fat 0.225g 0.005g 1%
Vitamin B3 0.495mg 0.6mg 1%
Vitamin K 1.7µg 1.1µg 1%
Fats 0.53g 0.1g 1%
Net carbs 14.26g 6g N/A
Calcium 24mg 21mg 0%
Sugar 3.3g 2.76g N/A
Sodium 4mg 1mg 0%
Saturated fat 0.138g 0.052g 0%
Monounsaturated fat 0.044g 0.013g 0%
Tryptophan 0.095mg 0.012mg 0%
Threonine 0.294mg 0.029mg 0%
Isoleucine 0.314mg 0.031mg 0%
Leucine 0.592mg 0.046mg 0%
Lysine 0.523mg 0.054mg 0%
Methionine 0.11mg 0.011mg 0%
Phenylalanine 0.451mg 0.032mg 0%
Valine 0.368mg 0.035mg 0%
Histidine 0.24mg 0.016mg 0%

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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +673%
Contains more FatsFats +430%
Contains more CarbsCarbs +219.4%
Contains more OtherOther +17.5%
Contains more WaterWater +30.8%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +238.5%
Contains more Poly. FatPolyunsaturated fat +4400%
Contains less Sat. FatSaturated fat -62.3%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.