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

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How are cowpea (Black-eyed pea) and rutabagas different?

  • Cowpea (Black-eyed pea) is richer in folate, copper, iron, fiber, manganese, phosphorus, zinc, vitamin B1, and magnesium, while rutabagas are higher in vitamin C.
  • Cowpea (Black-eyed pea) covers your daily need for folate, 47% more than rutabagas.
  • Cowpea (Black-eyed pea) contains 8 times more copper than rutabagas. Cowpea (Black-eyed pea) contains 0.268mg of copper, while rutabagas contain 0.032mg.
  • Rutabagas have a higher glycemic index (72) than cowpea (Black-eyed pea) (52).

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

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Cowpea (Black-eyed pea) vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +165%
Contains more IronIron +470.5%
Contains more CopperCopper +737.5%
Contains more ZincZinc +437.5%
Contains more PhosphorusPhosphorus +194.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +262.6%
Contains more SeleniumSelenium +257.1%
Contains more CalciumCalcium +79.2%
~equal in Potassium ~305mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +124.4%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B5Vitamin B5 +156.9%
Contains more Vitamin KVitamin K +466.7%
Contains more FolateFolate +890.5%
Contains more CholineCholine +128.4%
Contains more Vitamin CVitamin C +6150%
Contains more Vitamin B3Vitamin B3 +41.4%
~equal in Vitamin E ~0.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Rutabagas DV% diff.
Folate 208µg 21µg 47%
Vitamin C 0.4mg 25mg 27%
Copper 0.268mg 0.032mg 26%
Iron 2.51mg 0.44mg 26%
Fiber 6.5g 2.3g 17%
Manganese 0.475mg 0.131mg 15%
Phosphorus 156mg 53mg 15%
Protein 7.73g 1.08g 13%
Zinc 1.29mg 0.24mg 10%
Vitamin B1 0.202mg 0.09mg 9%
Magnesium 53mg 20mg 8%
Vitamin B5 0.411mg 0.16mg 5%
Calories 116kcal 37kcal 4%
Carbs 20.76g 8.62g 4%
Choline 32.2mg 14.1mg 3%
Selenium 2.5µg 0.7µg 3%
Fructose 1.61g 2%
Calcium 24mg 43mg 2%
Vitamin B3 0.495mg 0.7mg 1%
Polyunsaturated fat 0.225g 0.088g 1%
Saturated fat 0.138g 0.027g 1%
Vitamin K 1.7µg 0.3µg 1%
Fats 0.53g 0.16g 1%
Vitamin B2 0.055mg 0.04mg 1%
Potassium 278mg 305mg 1%
Net carbs 14.26g 6.32g N/A
Sugar 3.3g 4.46g N/A
Starch 0.4g 0%
Sodium 4mg 12mg 0%
Vitamin A 1µg 0µg 0%
Vitamin E 0.28mg 0.3mg 0%
Vitamin B6 0.1mg 0.1mg 0%
Monounsaturated fat 0.044g 0.025g 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%

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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +615.7%
Contains more FatsFats +231.3%
Contains more CarbsCarbs +140.8%
Contains more OtherOther +32.4%
Contains more WaterWater +27.7%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +76%
Contains more Poly. FatPolyunsaturated fat +155.7%
Contains less Sat. FatSaturated fat -80.4%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.