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

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

  • Cowpea (Black-eyed pea) has more folate, iron, copper, phosphorus, vitamin B1, zinc, and magnesium; however, raspberries are higher in vitamin C, manganese, and vitamin K.
  • Cowpea (Black-eyed pea) covers your daily folate needs 47% more than raspberries.
  • Raspberries contain 6 times less vitamin B1 than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) contains 0.202mg of vitamin B1, while raspberries contain 0.032mg.
  • 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 Raspberries, raw.

Infographic

Cowpea (Black-eyed pea) vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more MagnesiumMagnesium +140.9%
Contains more PotassiumPotassium +84.1%
Contains more IronIron +263.8%
Contains more CopperCopper +197.8%
Contains more ZincZinc +207.1%
Contains more PhosphorusPhosphorus +437.9%
Contains more SeleniumSelenium +1150%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +41.1%
~equal in Calcium ~25mg

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin B1Vitamin B1 +531.3%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B5Vitamin B5 +24.9%
Contains more Vitamin B6Vitamin B6 +81.8%
Contains more FolateFolate +890.5%
Contains more CholineCholine +161.8%
Contains more Vitamin CVitamin C +6450%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +210.7%
Contains more Vitamin B3Vitamin B3 +20.8%
Contains more Vitamin KVitamin K +358.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +544.2%
Contains more CarbsCarbs +73.9%
Contains more OtherOther +104.3%
Contains more FatsFats +22.6%
Contains more WaterWater +22.4%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -86.2%
Contains more Mono. FatMonounsaturated fat +45.5%
Contains more Poly. FatPolyunsaturated fat +66.7%

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) Raspberry
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Raspberry DV% diff.
Folate 208µg 21µg 47%
Vitamin C 0.4mg 26.2mg 29%
Iron 2.51mg 0.69mg 23%
Copper 0.268mg 0.09mg 20%
Phosphorus 156mg 29mg 18%
Vitamin B1 0.202mg 0.032mg 14%
Protein 7.73g 1.2g 13%
Zinc 1.29mg 0.42mg 8%
Manganese 0.475mg 0.67mg 8%
Magnesium 53mg 22mg 7%
Vitamin K 1.7µg 7.8µg 5%
Vitamin E 0.28mg 0.87mg 4%
Choline 32.2mg 12.3mg 4%
Potassium 278mg 151mg 4%
Selenium 2.5µg 0.2µg 4%
Vitamin B6 0.1mg 0.055mg 3%
Calories 116kcal 52kcal 3%
Carbs 20.76g 11.94g 3%
Fructose 2.35g 3%
Vitamin B5 0.411mg 0.329mg 2%
Polyunsaturated fat 0.225g 0.375g 1%
Vitamin B2 0.055mg 0.038mg 1%
Vitamin B3 0.495mg 0.598mg 1%
Saturated fat 0.138g 0.019g 1%
Fats 0.53g 0.65g 0%
Net carbs 14.26g 5.44g N/A
Calcium 24mg 25mg 0%
Sugar 3.3g 4.42g N/A
Fiber 6.5g 6.5g 0%
Sodium 4mg 1mg 0%
Vitamin A 1µg 2µg 0%
Monounsaturated fat 0.044g 0.064g 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?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Raspberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Cowpea (Black-eyed pea)
16%
Raspberry
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
20%
Raspberry

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 0.119g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 26)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 1.12g)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.