Cowpea (Black-eyed pea) vs. Yogurt — In-Depth Nutrition Comparison
Compare
How are cowpea (Black-eyed pea) and yogurt different?
- Cowpea (Black-eyed pea) is higher in folate, iron, copper, fiber, manganese, vitamin B1, and magnesium; however, yogurt is richer in vitamin B12, vitamin B2, and selenium.
- Daily need coverage for folate for cowpea (Black-eyed pea) is 50% higher.
- Yogurt has a lower glycemic index (19) than cowpea (Black-eyed pea) (52).
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt and Yogurt, Greek, plain, nonfat are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +381.8% |
| Contains more PotassiumPotassium | +97.2% |
| Contains more IronIron | +3485.7% |
| Contains more CopperCopper | +1476.5% |
| Contains more ZincZinc | +148.1% |
| Contains more PhosphorusPhosphorus | +15.6% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +5177.8% |
| Contains more CalciumCalcium | +358.3% |
| Contains more SeleniumSelenium | +288% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2700% |
| Contains more Vitamin B1Vitamin B1 | +778.3% |
| Contains more Vitamin B3Vitamin B3 | +138% |
| Contains more Vitamin B5Vitamin B5 | +24.2% |
| Contains more Vitamin B6Vitamin B6 | +58.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2871.4% |
| Contains more CholineCholine | +113.2% |
| Contains more Vitamin B2Vitamin B2 | +405.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
| Contains more FatsFats | +35.9% |
| Contains more CarbsCarbs | +476.7% |
| Contains more OtherOther | +30.6% |
| Contains more ProteinProtein | +31.8% |
| Contains more WaterWater | +21.5% |
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
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
| Contains more Poly. FatPolyunsaturated fat | +1775% |
| Contains less Sat. FatSaturated fat | -15.2% |
| Contains more Mono. FatMonounsaturated fat | +20.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 208µg | 7µg | 50% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Iron | 2.51mg | 0.07mg | 31% |
| Copper | 0.268mg | 0.017mg | 28% |
| Fiber | 6.5g | 0g | 26% |
| Manganese | 0.475mg | 0.009mg | 20% |
| Vitamin B2 | 0.055mg | 0.278mg | 17% |
| Vitamin B1 | 0.202mg | 0.023mg | 15% |
| Selenium | 2.5µg | 9.7µg | 13% |
| Magnesium | 53mg | 11mg | 10% |
| Calcium | 24mg | 110mg | 9% |
| Zinc | 1.29mg | 0.52mg | 7% |
| Carbs | 20.76g | 3.6g | 6% |
| Protein | 7.73g | 10.19g | 5% |
| Potassium | 278mg | 141mg | 4% |
| Vitamin B6 | 0.1mg | 0.063mg | 3% |
| Choline | 32.2mg | 15.1mg | 3% |
| Calories | 116kcal | 59kcal | 3% |
| Phosphorus | 156mg | 135mg | 3% |
| Vitamin E | 0.28mg | 0.01mg | 2% |
| Vitamin B3 | 0.495mg | 0.208mg | 2% |
| Vitamin B5 | 0.411mg | 0.331mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Polyunsaturated fat | 0.225g | 0.012g | 1% |
| Sodium | 4mg | 36mg | 1% |
| Vitamin K | 1.7µg | 0µg | 1% |
| Fats | 0.53g | 0.39g | 0% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 14.26g | 3.6g | N/A |
| Sugar | 3.3g | 3.24g | N/A |
| Vitamin A | 1µg | 1µg | 0% |
| Trans fat | 0g | 0.006g | N/A |
| Saturated fat | 0.138g | 0.117g | 0% |
| Monounsaturated fat | 0.044g | 0.053g | 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% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
17%
Minerals Daily Need Coverage Score
43%
19%
Comparison summary
Which food is lower in Sugar?
Yogurt is lower in Sugar (difference - 0.06g)
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 0.021g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Cowpea (Black-eyed pea) contains less Sodium (difference - 32mg)
Which food is cheaper?
Cowpea (Black-eyed pea) is cheaper (difference - $0.6)
Which food is richer in minerals?
Cowpea (Black-eyed pea) is relatively richer in minerals
Which food is richer in vitamins?
Cowpea (Black-eyed pea) is relatively richer in vitamins