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

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

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The main differences between cowpea (Black-eyed pea) and swordfish

  • Cowpea (Black-eyed pea) has more folate, fiber, iron, and copper; however, swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, and vitamin B6.
  • Daily need coverage for selenium for swordfish is 120% higher.
  • Cowpea (Black-eyed pea) has a higher glycemic index than swordfish.

Food types used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Fish, swordfish, cooked, dry heat.

Infographic

Cowpea (Black-eyed pea) vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +51.4%
Contains more CalciumCalcium +300%
Contains more IronIron +457.8%
Contains more CopperCopper +482.6%
Contains more ZincZinc +65.4%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +3553.8%
Contains more PotassiumPotassium +79.5%
Contains more PhosphorusPhosphorus +94.9%
Contains more SeleniumSelenium +2640%

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +127%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +10300%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin EVitamin E +760.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B3Vitamin B3 +1769.5%
Contains more Vitamin B6Vitamin B6 +515%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +140.7%
~equal in Vitamin B5 ~0.417mg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Swordfish DV% diff.
Selenium 2.5µg 68.5µg 120%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.495mg 9.254mg 55%
Folate 208µg 2µg 52%
Vitamin B6 0.1mg 0.615mg 40%
Protein 7.73g 23.45g 31%
Iron 2.51mg 0.45mg 26%
Cholesterol 0mg 78mg 26%
Fiber 6.5g 0g 26%
Copper 0.268mg 0.046mg 25%
Phosphorus 156mg 304mg 21%
Manganese 0.475mg 0.013mg 20%
Vitamin E 0.28mg 2.41mg 14%
Fats 0.53g 7.93g 11%
Vitamin B1 0.202mg 0.089mg 9%
Monounsaturated fat 0.044g 3.544g 9%
Saturated fat 0.138g 1.911g 8%
Polyunsaturated fat 0.225g 1.368g 8%
Choline 32.2mg 77.5mg 8%
Potassium 278mg 499mg 7%
Carbs 20.76g 0g 7%
Zinc 1.29mg 0.78mg 5%
Vitamin A 1µg 43µg 5%
Magnesium 53mg 35mg 4%
Sodium 4mg 97mg 4%
Calories 116kcal 172kcal 3%
Calcium 24mg 6mg 2%
Vitamin B2 0.055mg 0.063mg 1%
Vitamin K 1.7µg 0.1µg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 14.26g 0g N/A
Sugar 3.3g 0g N/A
Vitamin B5 0.411mg 0.417mg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.095mg 0.265mg 0%
Threonine 0.294mg 1.035mg 0%
Isoleucine 0.314mg 1.088mg 0%
Leucine 0.592mg 1.919mg 0%
Lysine 0.523mg 2.168mg 0%
Methionine 0.11mg 0.699mg 0%
Phenylalanine 0.451mg 0.922mg 0%
Valine 0.368mg 1.216mg 0%
Histidine 0.24mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +161.1%
Contains more ProteinProtein +203.4%
Contains more FatsFats +1396.2%
~equal in Water ~68.26g

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +7954.5%
Contains more Poly. FatPolyunsaturated fat +508%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.