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  6. Cowpea (Black-eyed pea) vs. Summer squash

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

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The main differences between Cowpea (Black-eyed pea) and Summer squash

  • Cowpea (Black-eyed pea) has more Folate, Iron, Copper, Fiber, Phosphorus, Manganese, Vitamin B1, and Zinc, however, Summer squash has more Vitamin C, and Vitamin B6.
  • Daily need coverage for Folate from Cowpea (Black-eyed pea) is 45% higher.
  • Summer squash has 7 times less Iron than Cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 2.51mg of Iron, while Summer squash has 0.35mg.

Food types used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Squash, summer, all varieties, raw.

Infographic

Cowpea (Black-eyed pea) vs Summer squash 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)
9
:
1
Summer squash
Summer squash
Contains more Calcium +60%
Contains more Iron +617.1%
Contains more Magnesium +211.8%
Contains more Phosphorus +310.5%
Contains more Zinc +344.8%
Contains more Copper +425.5%
Contains more Manganese +171.4%
Contains more Selenium +1150%
Contains less Sodium -50%
Equal in Potassium - 262
Cowpea (Black-eyed pea)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 95% 38% 67% 25% 1% 36% 90% 62% 14%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +60%
Contains more Iron +617.1%
Contains more Magnesium +211.8%
Contains more Phosphorus +310.5%
Contains more Zinc +344.8%
Contains more Copper +425.5%
Contains more Manganese +171.4%
Contains more Selenium +1150%
Contains less Sodium -50%
Equal in Potassium - 262

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)
5
:
5
Summer squash
Summer squash
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +320.8%
Contains more Vitamin B5 +165.2%
Contains more Folate +617.2%
Contains more Vitamin A +1233.3%
Contains more Vitamin C +4150%
Contains more Vitamin B2 +158.2%
Contains more Vitamin B6 +118%
Contains more Vitamin K +76.5%
Equal in Vitamin B3 - 0.487
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +320.8%
Contains more Vitamin B5 +165.2%
Contains more Folate +617.2%
Contains more Vitamin A +1233.3%
Contains more Vitamin C +4150%
Contains more Vitamin B2 +158.2%
Contains more Vitamin B6 +118%
Contains more Vitamin K +76.5%
Equal in Vitamin B3 - 0.487

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
4
:
1
Summer squash
Summer squash
Contains more Protein +538.8%
Contains more Fats +194.4%
Contains more Carbs +519.7%
Contains more Other +51.6%
Contains more Water +35.1%
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
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +538.8%
Contains more Fats +194.4%
Contains more Carbs +519.7%
Contains more Other +51.6%
Contains more Water +35.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +152.8%
Contains less Saturated Fat -68.1%
Cowpea (Black-eyed pea)
34% 11% 55%
Saturated Fat: 0.138 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.225 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +152.8%
Contains less Saturated Fat -68.1%

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

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Summer squash Opinion
Net carbs 14.26g 2.25g Cowpea (Black-eyed pea)
Protein 7.73g 1.21g Cowpea (Black-eyed pea)
Fats 0.53g 0.18g Cowpea (Black-eyed pea)
Carbs 20.76g 3.35g Cowpea (Black-eyed pea)
Calories 116kcal 16kcal Cowpea (Black-eyed pea)
Fructose 0.95g Summer squash
Sugar 3.3g 2.2g Summer squash
Fiber 6.5g 1.1g Cowpea (Black-eyed pea)
Calcium 24mg 15mg Cowpea (Black-eyed pea)
Iron 2.51mg 0.35mg Cowpea (Black-eyed pea)
Magnesium 53mg 17mg Cowpea (Black-eyed pea)
Phosphorus 156mg 38mg Cowpea (Black-eyed pea)
Potassium 278mg 262mg Cowpea (Black-eyed pea)
Sodium 4mg 2mg Summer squash
Zinc 1.29mg 0.29mg Cowpea (Black-eyed pea)
Copper 0.268mg 0.051mg Cowpea (Black-eyed pea)
Manganese 0.475mg 0.175mg Cowpea (Black-eyed pea)
Selenium 2.5µg 0.2µg Cowpea (Black-eyed pea)
Vitamin A 15IU 200IU Summer squash
Vitamin A RAE 1µg 10µg Summer squash
Vitamin E 0.28mg 0.12mg Cowpea (Black-eyed pea)
Vitamin C 0.4mg 17mg Summer squash
Vitamin B1 0.202mg 0.048mg Cowpea (Black-eyed pea)
Vitamin B2 0.055mg 0.142mg Summer squash
Vitamin B3 0.495mg 0.487mg Cowpea (Black-eyed pea)
Vitamin B5 0.411mg 0.155mg Cowpea (Black-eyed pea)
Vitamin B6 0.1mg 0.218mg Summer squash
Folate 208µg 29µg Cowpea (Black-eyed pea)
Vitamin K 1.7µg 3µg Summer squash
Tryptophan 0.095mg 0.011mg Cowpea (Black-eyed pea)
Threonine 0.294mg 0.028mg Cowpea (Black-eyed pea)
Isoleucine 0.314mg 0.042mg Cowpea (Black-eyed pea)
Leucine 0.592mg 0.069mg Cowpea (Black-eyed pea)
Lysine 0.523mg 0.065mg Cowpea (Black-eyed pea)
Methionine 0.11mg 0.017mg Cowpea (Black-eyed pea)
Phenylalanine 0.451mg 0.041mg Cowpea (Black-eyed pea)
Valine 0.368mg 0.053mg Cowpea (Black-eyed pea)
Histidine 0.24mg 0.025mg Cowpea (Black-eyed pea)
Saturated Fat 0.138g 0.044g Summer squash
Monounsaturated Fat 0.044g 0.016g Cowpea (Black-eyed pea)
Polyunsaturated fat 0.225g 0.089g Cowpea (Black-eyed pea)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cowpea (Black-eyed pea) Summer squash
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)
18%
Summer squash
Minerals Daily Need Coverage Score
43%
Cowpea (Black-eyed pea)
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.094g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 39)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2)
Which food is richer in minerals?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.