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  6. Cowpea (Black-eyed pea) vs. Squid

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

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Important differences between cowpea (Black-eyed pea) and squid

  • Cowpea (Black-eyed pea) has more folate and fiber; however, squid has more vitamin B12, selenium, vitamin B2, iron, copper, and phosphorus.
  • Squid's daily need coverage for vitamin B12 is 225% more.
  • Cowpea (Black-eyed pea) is lower in sodium.

The food varieties used in the comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Cowpea (Black-eyed pea) vs Squid 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%
Squid
Squid
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +127.3%
Contains more MagnesiumMagnesium +13.2%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +129.1%
Contains more IronIron +331.9%
Contains more CopperCopper +272.4%
Contains more ZincZinc +168.2%
Contains more PhosphorusPhosphorus +271.8%
Contains more SeleniumSelenium +3484%

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%
Squid
Squid
7
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1088.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +766.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2025%
Contains more Vitamin AVitamin A +20200%
Contains more Vitamin B2Vitamin B2 +3043.6%
Contains more Vitamin B3Vitamin B3 +342.2%
Contains more Vitamin B5Vitamin B5 +119%
Contains more Vitamin B6Vitamin B6 +170%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 2.5µg 89.6µg 158%
Vitamin B2 0.055mg 1.729mg 129%
Iron 2.51mg 10.84mg 104%
Copper 0.268mg 0.998mg 81%
Cholesterol 0mg 224mg 75%
Phosphorus 156mg 580mg 61%
Protein 7.73g 32.48g 50%
Folate 208µg 24µg 46%
Sodium 4mg 744mg 32%
Fiber 6.5g 0g 26%
Vitamin A 1µg 203µg 22%
Zinc 1.29mg 3.46mg 20%
Calcium 24mg 180mg 16%
Vitamin B1 0.202mg 0.017mg 15%
Vitamin B6 0.1mg 0.27mg 13%
Manganese 0.475mg 0.209mg 12%
Potassium 278mg 637mg 11%
Vitamin B3 0.495mg 2.189mg 11%
Vitamin B5 0.411mg 0.9mg 10%
Vitamin C 0.4mg 8.5mg 9%
Carbs 20.76g 1.64g 6%
Choline 32.2mg 6%
Calories 116kcal 158kcal 2%
Vitamin E 0.28mg 2%
Magnesium 53mg 60mg 2%
Vitamin K 1.7µg 1%
Fats 0.53g 1.4g 1%
Net carbs 14.26g 1.64g N/A
Sugar 3.3g N/A
Saturated fat 0.138g 0.236g 0%
Monounsaturated fat 0.044g 0.162g 0%
Polyunsaturated fat 0.225g 0.268g 0%
Tryptophan 0.095mg 0.364mg 0%
Threonine 0.294mg 1.398mg 0%
Isoleucine 0.314mg 1.414mg 0%
Leucine 0.592mg 2.287mg 0%
Lysine 0.523mg 2.427mg 0%
Methionine 0.11mg 0.733mg 0%
Phenylalanine 0.451mg 1.164mg 0%
Valine 0.368mg 1.419mg 0%
Histidine 0.24mg 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g N/A

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
Squid
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more CarbsCarbs +1165.9%
Contains more WaterWater +14.6%
Contains more ProteinProtein +320.2%
Contains more FatsFats +164.2%
Contains more OtherOther +257.4%

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
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains less Sat. FatSaturated fat -41.5%
Contains more Mono. FatMonounsaturated fat +268.2%
Contains more Poly. FatPolyunsaturated fat +19.1%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.