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  6. Cowpea (Black-eyed pea) vs. Spinach raw

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

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Significant differences between cowpea (Black-eyed pea) and spinach raw

  • Cowpea (Black-eyed pea) has more fiber, copper, phosphorus, and vitamin B1; however, spinach raw is richer in vitamin K, vitamin A, vitamin C, manganese, vitamin E, and vitamin B2.
  • Spinach raw covers your daily vitamin K needs 401% more than cowpea (Black-eyed pea).
  • Spinach raw has 3 times less phosphorus than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 156mg of phosphorus, while spinach raw has 49mg.
  • Cowpea (Black-eyed pea) has a higher glycemic index. The glycemic index of cowpea (Black-eyed pea) is 52, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Spinach, raw.

Infographic

Cowpea (Black-eyed pea) vs Spinach raw 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.
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +106.2%
Contains more ZincZinc +143.4%
Contains more PhosphorusPhosphorus +218.4%
Contains less SodiumSodium -94.9%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +49.1%
Contains more CalciumCalcium +312.5%
Contains more PotassiumPotassium +100.7%
Contains more ManganeseManganese +88.8%
~equal in Iron ~2.71mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +159%
Contains more Vitamin B5Vitamin B5 +532.3%
Contains more CholineCholine +66.8%
Contains more Vitamin CVitamin C +6925%
Contains more Vitamin AVitamin A +46800%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin B2Vitamin B2 +243.6%
Contains more Vitamin B3Vitamin B3 +46.3%
Contains more Vitamin B6Vitamin B6 +95%
Contains more Vitamin KVitamin K +28305.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~194µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Spinach raw DV% diff.
Vitamin K 1.7µg 482.9µg 401%
Vitamin A 1µg 469µg 52%
Vitamin C 0.4mg 28.1mg 31%
Manganese 0.475mg 0.897mg 18%
Fiber 6.5g 2.2g 17%
Phosphorus 156mg 49mg 15%
Copper 0.268mg 0.13mg 15%
Vitamin E 0.28mg 2.03mg 12%
Protein 7.73g 2.86g 10%
Vitamin B1 0.202mg 0.078mg 10%
Vitamin B2 0.055mg 0.189mg 10%
Potassium 278mg 558mg 8%
Calcium 24mg 99mg 8%
Zinc 1.29mg 0.53mg 7%
Vitamin B6 0.1mg 0.195mg 7%
Vitamin B5 0.411mg 0.065mg 7%
Magnesium 53mg 79mg 6%
Carbs 20.76g 3.63g 6%
Calories 116kcal 23kcal 5%
Folate 208µg 194µg 4%
Selenium 2.5µg 1µg 3%
Sodium 4mg 79mg 3%
Iron 2.51mg 2.71mg 3%
Choline 32.2mg 19.3mg 2%
Vitamin B3 0.495mg 0.724mg 1%
Fats 0.53g 0.39g 0%
Net carbs 14.26g 1.43g N/A
Sugar 3.3g 0.42g N/A
Saturated fat 0.138g 0.063g 0%
Monounsaturated fat 0.044g 0.01g 0%
Polyunsaturated fat 0.225g 0.165g 0%
Tryptophan 0.095mg 0.039mg 0%
Threonine 0.294mg 0.122mg 0%
Isoleucine 0.314mg 0.147mg 0%
Leucine 0.592mg 0.223mg 0%
Lysine 0.523mg 0.174mg 0%
Methionine 0.11mg 0.053mg 0%
Phenylalanine 0.451mg 0.129mg 0%
Valine 0.368mg 0.161mg 0%
Histidine 0.24mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +170.3%
Contains more FatsFats +35.9%
Contains more CarbsCarbs +471.9%
Contains more WaterWater +30.5%
Contains more OtherOther +83%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +340%
Contains more Poly. FatPolyunsaturated fat +36.4%
Contains less Sat. FatSaturated fat -54.3%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.