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

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

  • Cowpea (Black-eyed pea) is richer in folate, fiber, copper, and iron, while fish sandwiches are higher in vitamin B12, selenium, vitamin B3, and vitamin K.
  • Cowpea (Black-eyed pea) covers your daily need for folate, 41% more than fish sandwiches.
  • Cowpea (Black-eyed pea) contains 7 times more fiber than fish sandwiches. Cowpea (Black-eyed pea) contains 6.5g of fiber, while fish sandwiches contain 1g.
  • Cowpea (Black-eyed pea) is lower in sodium.

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Fast foods, fish sandwich, with tartar sauce types were used in this article.

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Cowpea (Black-eyed pea) vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +112%
Contains more PotassiumPotassium +35%
Contains more IronIron +67.3%
Contains more CopperCopper +257.3%
Contains more ZincZinc +163.3%
Contains more PhosphorusPhosphorus +34.5%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +79.9%
Contains more CalciumCalcium +54.2%
Contains more SeleniumSelenium +620%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more FolateFolate +352.2%
Contains more CholineCholine +11.4%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +96.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +154.5%
Contains more Vitamin B3Vitamin B3 +334.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +700%
~equal in Vitamin B1 ~0.21mg
~equal in Vitamin B5 ~0.37mg

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +44.6%
Contains more ProteinProtein +33.1%
Contains more FatsFats +2249.1%
Contains more CarbsCarbs +28.6%
Contains more OtherOther +126.6%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +5797.7%
Contains more Poly. FatPolyunsaturated fat +2680.9%

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) Fish sandwich
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Fish sandwich DV% diff.
Folate 208µg 46µg 41%
Polyunsaturated fat 0.225g 6.257g 40%
Vitamin B12 0µg 0.68µg 28%
Selenium 2.5µg 18µg 28%
Sodium 4mg 602mg 26%
Fiber 6.5g 1g 22%
Copper 0.268mg 0.075mg 21%
Fats 0.53g 12.45g 18%
Iron 2.51mg 1.5mg 13%
Cholesterol 0mg 35mg 12%
Vitamin B3 0.495mg 2.15mg 10%
Vitamin K 1.7µg 13.6µg 10%
Manganese 0.475mg 0.264mg 9%
Saturated fat 0.138g 1.949g 8%
Magnesium 53mg 25mg 7%
Zinc 1.29mg 0.49mg 7%
Vitamin B2 0.055mg 0.14mg 7%
Calories 116kcal 257kcal 7%
Phosphorus 156mg 116mg 6%
Monounsaturated fat 0.044g 2.595g 6%
Protein 7.73g 10.29g 5%
Fructose 1.47g 2%
Vitamin B6 0.1mg 0.07mg 2%
Vitamin C 0.4mg 1.8mg 2%
Vitamin E 0.28mg 0.55mg 2%
Carbs 20.76g 26.69g 2%
Potassium 278mg 206mg 2%
Vitamin B1 0.202mg 0.21mg 1%
Vitamin D 0IU 9IU 1%
Choline 32.2mg 28.9mg 1%
Vitamin D 0µg 0.2µg 1%
Calcium 24mg 37mg 1%
Vitamin A 1µg 6µg 1%
Vitamin B5 0.411mg 0.37mg 1%
Net carbs 14.26g 25.69g N/A
Sugar 3.3g 3.53g N/A
Trans fat 0g 0.08g N/A
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%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Fish sandwich
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)
27%
Fish sandwich
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
40%
Fish sandwich

Comparison summary

Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $2)
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 598mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 1.811g)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.