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  6. Garden cress vs. Cowpea (Black-eyed pea)

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

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What are the main differences between garden cress and cowpea (Black-eyed pea)?

  • Garden cress is richer in vitamin K, vitamin A, vitamin C, vitamin B2, and vitamin B6, yet cowpea (Black-eyed pea) is richer in folate, fiber, iron, phosphorus, and copper.
  • Garden cress's daily need coverage for vitamin K is 450% higher.
  • Garden cress has 461 times more vitamin A than cowpea (Black-eyed pea). Garden cress has 6917IU of vitamin A, while cowpea (Black-eyed pea) has 15IU.

We used Cress, garden, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Garden cress vs Cowpea (Black-eyed pea) 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
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%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +118%
Contains more ManganeseManganese +16.4%
Contains more MagnesiumMagnesium +39.5%
Contains more IronIron +93.1%
Contains more CopperCopper +57.6%
Contains more ZincZinc +460.9%
Contains more PhosphorusPhosphorus +105.3%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +177.8%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
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%
Contains more Vitamin CVitamin C +17150%
Contains more Vitamin AVitamin A +34500%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B2Vitamin B2 +372.7%
Contains more Vitamin B3Vitamin B3 +102%
Contains more Vitamin B6Vitamin B6 +147%
Contains more Vitamin KVitamin K +31776.5%
Contains more Vitamin B1Vitamin B1 +152.5%
Contains more Vitamin B5Vitamin B5 +69.8%
Contains more FolateFolate +160%
Contains more CholineCholine +65.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Cowpea (Black-eyed pea) DV% diff.
Vitamin K 541.9µg 1.7µg 450%
Vitamin C 69mg 0.4mg 76%
Vitamin A 346µg 1µg 38%
Folate 80µg 208µg 32%
Fiber 1.1g 6.5g 22%
Vitamin B2 0.26mg 0.055mg 16%
Iron 1.3mg 2.51mg 15%
Vitamin B6 0.247mg 0.1mg 11%
Copper 0.17mg 0.268mg 11%
Phosphorus 76mg 156mg 11%
Vitamin B1 0.08mg 0.202mg 10%
Potassium 606mg 278mg 10%
Zinc 0.23mg 1.29mg 10%
Protein 2.6g 7.73g 10%
Calcium 81mg 24mg 6%
Carbs 5.5g 20.76g 5%
Calories 32kcal 116kcal 4%
Magnesium 38mg 53mg 4%
Vitamin E 0.7mg 0.28mg 3%
Selenium 0.9µg 2.5µg 3%
Manganese 0.553mg 0.475mg 3%
Vitamin B3 1mg 0.495mg 3%
Vitamin B5 0.242mg 0.411mg 3%
Choline 19.5mg 32.2mg 2%
Saturated fat 0.023g 0.138g 1%
Fats 0.7g 0.53g 0%
Net carbs 4.4g 14.26g N/A
Sugar 4.4g 3.3g N/A
Sodium 14mg 4mg 0%
Monounsaturated fat 0.239g 0.044g 0%
Polyunsaturated fat 0.228g 0.225g 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more FatsFats +32.1%
Contains more WaterWater +27.6%
Contains more OtherOther +91.5%
Contains more ProteinProtein +197.3%
Contains more CarbsCarbs +277.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains less Sat. FatSaturated fat -83.3%
Contains more Mono. FatMonounsaturated fat +443.2%
~equal in Polyunsaturated fat ~0.225g

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/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.