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

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Summary of differences between cowpea (Black-eyed pea) and soy milk

The amount of folate, fiber, iron, copper, phosphorus, vitamin B1, manganese, zinc, and magnesium in cowpea (Black-eyed pea) is higher than in soy milk.
Cowpea (Black-eyed pea) covers your daily need for folate, 48% more than soy milk.
Cowpea (Black-eyed pea) contains 11 times more fiber than soy milk. While cowpea (Black-eyed pea) contains 6.5g of fiber, soy milk contains only 0.6g.
Soy milk has a lower glycemic index. The glycemic index of soy milk is 37, while the glycemic index of cowpea (Black-eyed pea) is 52.

These are the specific foods used in this comparison Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Soymilk, original, and vanilla, unfortified.

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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.

Cowpea (Black-eyed pea)

Soy milk

Contains more MagnesiumMagnesium	+112%
Contains more PotassiumPotassium	+135.6%
Contains more IronIron	+292.2%
Contains more CopperCopper	+109.4%
Contains more ZincZinc	+975%
Contains more PhosphorusPhosphorus	+200%
Contains less SodiumSodium	-92.2%
Contains more ManganeseManganese	+113%

Contains more SeleniumSelenium

+92%

~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.

Cowpea (Black-eyed pea)

Soy milk

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+154.5%
Contains more Vitamin B1Vitamin B1	+236.7%
Contains more Vitamin B6Vitamin B6	+29.9%
Contains more FolateFolate	+1055.6%
Contains more CholineCholine	+36.4%

Contains more Vitamin B2Vitamin B2	+25.5%
Contains more Vitamin KVitamin K	+76.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.513mg

~equal in Vitamin B5 ~0.373mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	208µg	18µg	48%
Fiber	6.5g	0.6g	24%
Iron	2.51mg	0.64mg	23%
Copper	0.268mg	0.128mg	16%
Phosphorus	156mg	52mg	15%
Vitamin B1	0.202mg	0.06mg	12%
Manganese	0.475mg	0.223mg	11%
Zinc	1.29mg	0.12mg	11%
Protein	7.73g	3.27g	9%
Magnesium	53mg	25mg	7%
Polyunsaturated fat	0.225g	0.961g	5%
Carbs	20.76g	6.28g	5%
Potassium	278mg	118mg	5%
Selenium	2.5µg	4.8µg	4%
Calories	116kcal	54kcal	3%
Sodium	4mg	51mg	2%
Vitamin B6	0.1mg	0.077mg	2%
Fats	0.53g	1.75g	2%
Choline	32.2mg	23.6mg	2%
Monounsaturated fat	0.044g	0.401g	1%
Vitamin B2	0.055mg	0.069mg	1%
Vitamin E	0.28mg	0.11mg	1%
Vitamin B5	0.411mg	0.373mg	1%
Vitamin K	1.7µg	3µg	1%
Vitamin C	0.4mg	0mg	0%
Net carbs	14.26g	5.68g	N/A
Calcium	24mg	25mg	0%
Sugar	3.3g	3.99g	N/A
Vitamin A	1µg	0µg	0%
Vitamin B3	0.495mg	0.513mg	0%
Saturated fat	0.138g	0.205g	0%
Tryptophan	0.095mg	0.038mg	0%
Threonine	0.294mg	0.108mg	0%
Isoleucine	0.314mg	0.114mg	0%
Leucine	0.592mg	0.186mg	0%
Lysine	0.523mg	0.131mg	0%
Methionine	0.11mg	0.027mg	0%
Phenylalanine	0.451mg	0.113mg	0%
Valine	0.368mg	0.117mg	0%
Histidine	0.24mg	0.061mg	0%