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

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

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How are Cowpea (Black-eyed pea) and Ricotta different?

  • Cowpea (Black-eyed pea) is higher in Folate, Copper, Iron, Fiber, Manganese, and Vitamin B1, however, Ricotta is richer in Selenium, and Calcium.
  • Daily need coverage for Folate from Cowpea (Black-eyed pea) is 49% higher.
  • Cowpea (Black-eyed pea) has less Saturated Fat.

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Cheese, ricotta, whole milk are the varieties used in this article.

Infographic

Cowpea (Black-eyed pea) vs Ricotta 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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
7
:
3
Ricotta
Ricotta
Contains more Iron +560.5%
Contains more Magnesium +381.8%
Contains more Potassium +164.8%
Contains less Sodium -95.2%
Contains more Zinc +11.2%
Contains more Copper +1176.2%
Contains more Manganese +7816.7%
Contains more Calcium +762.5%
Contains more Selenium +480%
Equal in Phosphorus - 158
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Contains more Iron +560.5%
Contains more Magnesium +381.8%
Contains more Potassium +164.8%
Contains less Sodium -95.2%
Contains more Zinc +11.2%
Contains more Copper +1176.2%
Contains more Manganese +7816.7%
Contains more Calcium +762.5%
Contains more Selenium +480%
Equal in Phosphorus - 158

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.
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
8
:
4
Ricotta
Ricotta
Contains more Vitamin E +154.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1453.8%
Contains more Vitamin B3 +376%
Contains more Vitamin B5 +93%
Contains more Vitamin B6 +132.6%
Contains more Folate +1633.3%
Contains more Vitamin K +54.5%
Contains more Vitamin A +2866.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +254.5%
Contains more Vitamin B12 +∞%
Cowpea (Black-eyed pea)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Ricotta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 3% 6% 0% 4% 45% 2% 13% 10% 9% 43% 3%
Contains more Vitamin E +154.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1453.8%
Contains more Vitamin B3 +376%
Contains more Vitamin B5 +93%
Contains more Vitamin B6 +132.6%
Contains more Folate +1633.3%
Contains more Vitamin K +54.5%
Contains more Vitamin A +2866.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +254.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
4
Ricotta
Ricotta
Contains more Carbs +582.9%
Contains more Protein +45.7%
Contains more Fats +2349.1%
Equal in Water - 71.7
Equal in Other - 1.02
Cowpea (Black-eyed pea)
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Ricotta
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more Carbs +582.9%
Contains more Protein +45.7%
Contains more Fats +2349.1%
Equal in Water - 71.7
Equal in Other - 1.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
1
:
2
Ricotta
Ricotta
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +8143.2%
Contains more Polyunsaturated fat +71.1%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +8143.2%
Contains more Polyunsaturated fat +71.1%

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Ricotta Opinion
Net carbs 14.26g 3.04g Cowpea (Black-eyed pea)
Protein 7.73g 11.26g Ricotta
Fats 0.53g 12.98g Ricotta
Carbs 20.76g 3.04g Cowpea (Black-eyed pea)
Calories 116kcal 174kcal Ricotta
Sugar 3.3g 0.27g Ricotta
Fiber 6.5g 0g Cowpea (Black-eyed pea)
Calcium 24mg 207mg Ricotta
Iron 2.51mg 0.38mg Cowpea (Black-eyed pea)
Magnesium 53mg 11mg Cowpea (Black-eyed pea)
Phosphorus 156mg 158mg Ricotta
Potassium 278mg 105mg Cowpea (Black-eyed pea)
Sodium 4mg 84mg Cowpea (Black-eyed pea)
Zinc 1.29mg 1.16mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.021mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.006mg Cowpea (Black-eyed pea)
Selenium 2.5µg 14.5µg Ricotta
Vitamin A 15IU 445IU Ricotta
Vitamin A RAE 1µg 120µg Ricotta
Vitamin E 0.28mg 0.11mg Cowpea (Black-eyed pea)
Vitamin D 0IU 10IU Ricotta
Vitamin D 0µg 0.2µg Ricotta
Vitamin C 0.4mg 0mg Cowpea (Black-eyed pea)
Vitamin B1 0.202mg 0.013mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.195mg Ricotta
Vitamin B3 0.495mg 0.104mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg 0.213mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.043mg Cowpea (Black-eyed pea)
Folate 208µg 12µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0.34µg Ricotta
Vitamin K 1.7µg 1.1µg Cowpea (Black-eyed pea)
Tryptophan 0.095mg 0.125mg Ricotta
Threonine 0.294mg 0.517mg Ricotta
Isoleucine 0.314mg 0.589mg Ricotta
Leucine 0.592mg 1.221mg Ricotta
Lysine 0.523mg 1.338mg Ricotta
Methionine 0.11mg 0.281mg Ricotta
Phenylalanine 0.451mg 0.556mg Ricotta
Valine 0.368mg 0.692mg Ricotta
Histidine 0.24mg 0.459mg Ricotta
Cholesterol 0mg 51mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 8.295g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.044g 3.627g Ricotta
Polyunsaturated fat 0.225g 0.385g Ricotta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Ricotta
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Cowpea (Black-eyed pea)
14%
Ricotta
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
29%
Ricotta

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 3.03g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 80mg)
Which food is lower in Cholesterol?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 8.157g)
Which food is richer in vitamins?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.