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

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

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

  • Cowpea (Black-eyed pea) has more folate, iron, fiber, copper, phosphorus, zinc, and manganese; however, watercress has more vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Watercress has 23 times less folate than cowpea (Black-eyed pea). Cowpea (Black-eyed pea) has 208µg of folate, while watercress has 9µg.
  • Cowpea (Black-eyed pea) has a higher glycemic index than watercress.

Food types used in this article are Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Watercress, raw.

Infographic

Cowpea (Black-eyed pea) vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +152.4%
Contains more IronIron +1155%
Contains more CopperCopper +248.1%
Contains more ZincZinc +1072.7%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +94.7%
Contains more SeleniumSelenium +177.8%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +18.7%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +124.4%
Contains more Vitamin B3Vitamin B3 +147.5%
Contains more Vitamin B5Vitamin B5 +32.6%
Contains more FolateFolate +2211.1%
Contains more CholineCholine +257.8%
Contains more Vitamin CVitamin C +10650%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin KVitamin K +14605.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cowpea (Black-eyed pea) Watercress DV% diff.
Vitamin K 1.7µg 250µg 207%
Folate 208µg 9µg 50%
Vitamin C 0.4mg 43mg 47%
Iron 2.51mg 0.2mg 29%
Fiber 6.5g 0.5g 24%
Copper 0.268mg 0.077mg 21%
Vitamin A 1µg 160µg 18%
Phosphorus 156mg 60mg 14%
Protein 7.73g 2.3g 11%
Zinc 1.29mg 0.11mg 11%
Calcium 24mg 120mg 10%
Manganese 0.475mg 0.244mg 10%
Vitamin B1 0.202mg 0.09mg 9%
Magnesium 53mg 21mg 8%
Carbs 20.76g 1.29g 6%
Vitamin B2 0.055mg 0.12mg 5%
Calories 116kcal 11kcal 5%
Vitamin E 0.28mg 1mg 5%
Choline 32.2mg 9mg 4%
Selenium 2.5µg 0.9µg 3%
Potassium 278mg 330mg 2%
Vitamin B3 0.495mg 0.2mg 2%
Vitamin B5 0.411mg 0.31mg 2%
Vitamin B6 0.1mg 0.129mg 2%
Sodium 4mg 41mg 2%
Polyunsaturated fat 0.225g 0.035g 1%
Saturated fat 0.138g 0.027g 1%
Fats 0.53g 0.1g 1%
Net carbs 14.26g 0.79g N/A
Sugar 3.3g 0.2g N/A
Monounsaturated fat 0.044g 0.008g 0%
Tryptophan 0.095mg 0.03mg 0%
Threonine 0.294mg 0.133mg 0%
Isoleucine 0.314mg 0.093mg 0%
Leucine 0.592mg 0.166mg 0%
Lysine 0.523mg 0.134mg 0%
Methionine 0.11mg 0.02mg 0%
Phenylalanine 0.451mg 0.114mg 0%
Valine 0.368mg 0.137mg 0%
Histidine 0.24mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +236.1%
Contains more FatsFats +430%
Contains more CarbsCarbs +1509.3%
Contains more WaterWater +35.8%
Contains more OtherOther +27.7%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +542.9%
Contains less Sat. FatSaturated fat -80.4%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.