Cowpeas, leafy tips, raw vs. Pea raw — In-Depth Nutrition Comparison
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A recap on the differences between cowpeas, leafy tips, raw and pea raw
- Cowpeas, leafy tips, raw has more folate, vitamin B1, potassium, and iron; however, pea raw is higher in phosphorus, zinc, and vitamin B3.
- Pea raw covers your daily phosphorus needs 14% more than cowpeas, leafy tips, raw.
- Pea raw contains 3 times less calcium than cowpeas, leafy tips, raw. Cowpeas, leafy tips, raw contains 63mg of calcium, while pea raw contains 25mg.
Food varieties used in this article are Cowpeas, leafy tips, raw and Peas, green, raw.
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.
| Contains more MagnesiumMagnesium | +30.3% |
| Contains more CalciumCalcium | +152% |
| Contains more PotassiumPotassium | +86.5% |
| Contains more IronIron | +30.6% |
| Contains more ManganeseManganese | +24.1% |
| Contains more ZincZinc | +327.6% |
| Contains more PhosphorusPhosphorus | +1100% |
| Contains less SodiumSodium | -28.6% |
| Contains more SeleniumSelenium | +100% |
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 B1Vitamin B1 | +33.1% |
| Contains more Vitamin B2Vitamin B2 | +32.6% |
| Contains more FolateFolate | +55.4% |
| Contains more Vitamin CVitamin C | +11.1% |
| Contains more Vitamin B3Vitamin B3 | +86.6% |
| Contains more Vitamin B5Vitamin B5 | +73.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 5.7g | 23% | |
| Vitamin K | 24.8µg | 21% | |
| Phosphorus | 9mg | 108mg | 14% |
| Folate | 101µg | 65µg | 9% |
| Zinc | 0.29mg | 1.24mg | 9% |
| Vitamin B1 | 0.354mg | 0.266mg | 7% |
| Vitamin B3 | 1.12mg | 2.09mg | 6% |
| Potassium | 455mg | 244mg | 6% |
| Iron | 1.92mg | 1.47mg | 6% |
| Choline | 28.4mg | 5% | |
| Manganese | 0.509mg | 0.41mg | 4% |
| Vitamin C | 36mg | 40mg | 4% |
| Calcium | 63mg | 25mg | 4% |
| Vitamin B2 | 0.175mg | 0.132mg | 3% |
| Protein | 4.1g | 5.42g | 3% |
| Calories | 29kcal | 81kcal | 3% |
| Carbs | 4.82g | 14.45g | 3% |
| Selenium | 0.9µg | 1.8µg | 2% |
| Copper | 0.191mg | 0.176mg | 2% |
| Magnesium | 43mg | 33mg | 2% |
| Polyunsaturated fat | 0.106g | 0.187g | 1% |
| Vitamin B5 | 0.06mg | 0.104mg | 1% |
| Vitamin B6 | 0.177mg | 0.169mg | 1% |
| Vitamin E | 0.13mg | 1% | |
| Fats | 0.25g | 0.4g | 0% |
| Net carbs | 4.82g | 8.75g | N/A |
| Sugar | 5.67g | N/A | |
| Sodium | 7mg | 5mg | 0% |
| Vitamin A | 36µg | 38µg | 0% |
| Saturated fat | 0.066g | 0.071g | 0% |
| Monounsaturated fat | 0.022g | 0.035g | 0% |
| Tryptophan | 0.037mg | 0% | |
| Threonine | 0.203mg | 0% | |
| Isoleucine | 0.195mg | 0% | |
| Leucine | 0.323mg | 0% | |
| Lysine | 0.317mg | 0% | |
| Methionine | 0.082mg | 0% | |
| Phenylalanine | 0.2mg | 0% | |
| Valine | 0.235mg | 0% | |
| Histidine | 0.107mg | 0% | |
| Fructose | 0.39g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.1 g
Fats:
0.25 g
Carbs:
4.82 g
Water:
89.78 g
Other:
1.05 g
Protein:
5.42 g
Fats:
0.4 g
Carbs:
14.45 g
Water:
78.86 g
Other:
0.87 g
| Contains more WaterWater | +13.8% |
| Contains more OtherOther | +20.7% |
| Contains more ProteinProtein | +32.2% |
| Contains more FatsFats | +60% |
| Contains more CarbsCarbs | +199.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.066 g
Monounsaturated fat:
Mono. Fat
0.022 g
Polyunsaturated fat:
Poly. Fat
0.106 g
Saturated fat:
Sat. Fat
0.071 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.187 g
| Contains more Mono. FatMonounsaturated fat | +59.1% |
| Contains more Poly. FatPolyunsaturated fat | +76.4% |
~equal in
Saturated fat
~0.071g