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  6. Cowpea (Black-eyed pea) vs. Sweet potato

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

Cowpea (Black-eyed pea) vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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.
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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%
~equal in Vitamin E ~0.26mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.8µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Sweet potato 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%

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
20% 77%
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
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
55% 3% 42%
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%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.