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  6. Cowpea (Black-eyed pea) vs. Tofu yogurt

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

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How are cowpea (Black-eyed pea) and tofu yogurt different?

  • Cowpea (Black-eyed pea) is higher in folate, fiber, copper, iron, phosphorus, vitamin B1, zinc, and potassium; however, tofu yogurt is richer in selenium and calcium.
  • Daily need coverage for folate for cowpea (Black-eyed pea) is 51% higher.
  • Cowpea (Black-eyed pea) contains 33 times more fiber than tofu yogurt. While cowpea (Black-eyed pea) contains 6.5g of fiber, tofu yogurt contains only 0.2g.

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Tofu yogurt are the varieties used in this article.

Infographic

Cowpea (Black-eyed pea) vs Tofu yogurt 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.
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 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more MagnesiumMagnesium +32.5%
Contains more PotassiumPotassium +491.5%
Contains more IronIron +136.8%
Contains more CopperCopper +257.3%
Contains more ZincZinc +316.1%
Contains more PhosphorusPhosphorus +310.5%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +391.7%
Contains more SeleniumSelenium +420%

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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin B1Vitamin B1 +236.7%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +106.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +400%
Contains more FolateFolate +3366.7%
Contains more Vitamin CVitamin C +525%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +10.7%
Contains more Vitamin KVitamin K +105.9%
Contains more CholineCholine +50.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Tofu yogurt DV% diff.
Folate 208µg 6µg 51%
Fiber 6.5g 0.2g 25%
Copper 0.268mg 0.075mg 21%
Manganese 0.475mg 21%
Selenium 2.5µg 13µg 19%
Iron 2.51mg 1.06mg 18%
Phosphorus 156mg 38mg 17%
Vitamin B1 0.202mg 0.06mg 12%
Zinc 1.29mg 0.31mg 9%
Calcium 24mg 118mg 9%
Vitamin B5 0.411mg 8%
Protein 7.73g 3.5g 8%
Potassium 278mg 47mg 7%
Vitamin B6 0.1mg 0.02mg 6%
Polyunsaturated fat 0.225g 1.017g 5%
Magnesium 53mg 40mg 3%
Vitamin B2 0.055mg 0.02mg 3%
Choline 32.2mg 48.4mg 3%
Carbs 20.76g 15.96g 2%
Vitamin K 1.7µg 3.5µg 2%
Vitamin C 0.4mg 2.5mg 2%
Fats 0.53g 1.8g 2%
Vitamin B3 0.495mg 0.24mg 2%
Saturated fat 0.138g 0.259g 1%
Monounsaturated fat 0.044g 0.4g 1%
Calories 116kcal 94kcal 1%
Sodium 4mg 35mg 1%
Net carbs 14.26g 15.76g N/A
Sugar 3.3g 1.24g N/A
Vitamin E 0.28mg 0.31mg 0%
Vitamin A 1µg 2µg 0%
Tryptophan 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.523mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 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
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +120.9%
Contains more CarbsCarbs +30.1%
Contains more FatsFats +239.6%
Contains more WaterWater +10.7%
Contains more OtherOther +31.9%

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
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains less Sat. FatSaturated fat -46.7%
Contains more Mono. FatMonounsaturated fat +809.1%
Contains more Poly. FatPolyunsaturated fat +352%

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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. Tofu yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.