Cowpea (Black-eyed pea) vs. Sweet potato — In-Depth Nutrition Comparison
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Significant differences between cowpea (Black-eyed pea) and sweet potato
- Cowpea (Black-eyed pea) has more folate, iron, phosphorus, fiber, copper, vitamin B1, manganese, and zinc; however, sweet potato is richer in vitamin A and vitamin B6.
- Sweet potato covers your daily vitamin A needs 283% more than cowpea (Black-eyed pea).
- Sweet potato has 19 times less folate than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 208µg of folate, while sweet potato has 11µg.
- Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of cowpea (Black-eyed pea) is 52.
Specific food types used in this comparison are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Sweet potato, raw, unprepared.
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.
| Contains more MagnesiumMagnesium | +112% |
| Contains more IronIron | +311.5% |
| Contains more CopperCopper | +77.5% |
| Contains more ZincZinc | +330% |
| Contains more PhosphorusPhosphorus | +231.9% |
| Contains less SodiumSodium | -92.7% |
| Contains more ManganeseManganese | +84.1% |
| Contains more SeleniumSelenium | +316.7% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +21.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +159% |
| Contains more FolateFolate | +1790.9% |
| Contains more CholineCholine | +161.8% |
| Contains more Vitamin CVitamin C | +500% |
| Contains more Vitamin AVitamin A | +70800% |
| Contains more Vitamin B2Vitamin B2 | +10.9% |
| Contains more Vitamin B3Vitamin B3 | +12.5% |
| Contains more Vitamin B5Vitamin B5 | +94.6% |
| Contains more Vitamin B6Vitamin B6 | +109% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.73 g
Fats:
0.53 g
Carbs:
20.76 g
Water:
70.04 g
Other:
0.94 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +392.4% |
| Contains more FatsFats | +960% |
| Contains more WaterWater | +10.3% |
~equal in
Carbs
~20.12g
~equal in
Other
~0.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.138 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.225 g
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +4300% |
| Contains more Poly. FatPolyunsaturated fat | +1507.1% |
| Contains less Sat. FatSaturated fat | -87% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 1µg | 709µg | 79% |
| Folate | 208µg | 11µg | 49% |
| Iron | 2.51mg | 0.61mg | 24% |
| Phosphorus | 156mg | 47mg | 16% |
| Fiber | 6.5g | 3g | 14% |
| Copper | 0.268mg | 0.151mg | 13% |
| Protein | 7.73g | 1.57g | 12% |
| Vitamin B1 | 0.202mg | 0.078mg | 10% |
| Manganese | 0.475mg | 0.258mg | 9% |
| Zinc | 1.29mg | 0.3mg | 9% |
| Vitamin B6 | 0.1mg | 0.209mg | 8% |
| Vitamin B5 | 0.411mg | 0.8mg | 8% |
| Magnesium | 53mg | 25mg | 7% |
| Starch | 12.65g | 5% | |
| Choline | 32.2mg | 12.3mg | 4% |
| Selenium | 2.5µg | 0.6µg | 3% |
| Calories | 116kcal | 86kcal | 2% |
| Sodium | 4mg | 55mg | 2% |
| Vitamin C | 0.4mg | 2.4mg | 2% |
| Potassium | 278mg | 337mg | 2% |
| Polyunsaturated fat | 0.225g | 0.014g | 1% |
| Fats | 0.53g | 0.05g | 1% |
| Saturated fat | 0.138g | 0.018g | 1% |
| Fructose | 0.7g | 1% | |
| Calcium | 24mg | 30mg | 1% |
| Net carbs | 14.26g | 17.12g | N/A |
| Carbs | 20.76g | 20.12g | 0% |
| Sugar | 3.3g | 4.18g | N/A |
| Vitamin E | 0.28mg | 0.26mg | 0% |
| Vitamin B2 | 0.055mg | 0.061mg | 0% |
| Vitamin B3 | 0.495mg | 0.557mg | 0% |
| Vitamin K | 1.7µg | 1.8µg | 0% |
| Monounsaturated fat | 0.044g | 0.001g | 0% |
| Tryptophan | 0.095mg | 0.031mg | 0% |
| Threonine | 0.294mg | 0.083mg | 0% |
| Isoleucine | 0.314mg | 0.055mg | 0% |
| Leucine | 0.592mg | 0.092mg | 0% |
| Lysine | 0.523mg | 0.066mg | 0% |
| Methionine | 0.11mg | 0.029mg | 0% |
| Phenylalanine | 0.451mg | 0.089mg | 0% |
| Valine | 0.368mg | 0.086mg | 0% |
| Histidine | 0.24mg | 0.031mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
43%
20%
Comparison summary
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.12g)
Which food is cheaper?
Sweet potato is cheaper (difference - $1.8)
Which food is lower in Sugar?
Cowpea (Black-eyed pea) is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Cowpea (Black-eyed pea) contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Cowpea (Black-eyed pea) is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food contains less Cholesterol?
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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.