Cowpeas, leafy tips, raw vs. Pea raw — In-Depth Nutrition Comparison
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A recap on 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
35%
Minerals Daily Need Coverage Score
31%
31%
Comparison summary
Which food contains less Sodium?
Pea raw contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Cowpeas, leafy tips, raw is lower in Sugar (difference - 5.67g)
Which food is lower in Saturated fat?
Cowpeas, leafy tips, raw is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Cowpeas, leafy tips, raw is lower in glycemic index (difference - 54)
Which food is cheaper?
Cowpeas, leafy tips, raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Cowpeas, leafy tips, raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.