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

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

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What are the differences between currants and cowpea (Black-eyed pea)?

  • Currants are higher in vitamin C, yet cowpea (Black-eyed pea) is higher in folate, iron, copper, phosphorus, vitamin B1, manganese, zinc, magnesium, and fiber.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 50% more.
  • Currants have 103 times more vitamin C than cowpea (Black-eyed pea). While currants have 41mg of vitamin C, cowpea (Black-eyed pea) has only 0.4mg.
  • The glycemic index of currants is lower.

We used Currants, red, and white, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this article.

Infographic

Currant vs Cowpea (Black-eyed pea) 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
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 +37.5%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +307.7%
Contains more IronIron +151%
Contains more CopperCopper +150.5%
Contains more ZincZinc +460.9%
Contains more PhosphorusPhosphorus +254.5%
Contains more ManganeseManganese +155.4%
Contains more SeleniumSelenium +316.7%
~equal in Potassium ~278mg

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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 +10150%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin KVitamin K +547.1%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B1Vitamin B1 +405%
Contains more Vitamin B3Vitamin B3 +395%
Contains more Vitamin B5Vitamin B5 +542.2%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more FolateFolate +2500%
Contains more CholineCholine +323.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Currant Cowpea (Black-eyed pea) DV% diff.
Folate 8µg 208µg 50%
Vitamin C 41mg 0.4mg 45%
Iron 1mg 2.51mg 19%
Copper 0.107mg 0.268mg 18%
Phosphorus 44mg 156mg 16%
Vitamin B1 0.04mg 0.202mg 14%
Protein 1.4g 7.73g 13%
Manganese 0.186mg 0.475mg 13%
Magnesium 13mg 53mg 10%
Zinc 0.23mg 1.29mg 10%
Fiber 4.3g 6.5g 9%
Vitamin K 11µg 1.7µg 8%
Vitamin B5 0.064mg 0.411mg 7%
Choline 7.6mg 32.2mg 4%
Fructose 3.53g 4%
Calories 56kcal 116kcal 3%
Selenium 0.6µg 2.5µg 3%
Vitamin B3 0.1mg 0.495mg 2%
Carbs 13.8g 20.76g 2%
Vitamin B6 0.07mg 0.1mg 2%
Polyunsaturated fat 0.088g 0.225g 1%
Fats 0.2g 0.53g 1%
Saturated fat 0.017g 0.138g 1%
Calcium 33mg 24mg 1%
Vitamin E 0.1mg 0.28mg 1%
Net carbs 9.5g 14.26g N/A
Potassium 275mg 278mg 0%
Sugar 7.37g 3.3g N/A
Sodium 1mg 4mg 0%
Vitamin A 2µg 1µg 0%
Vitamin B2 0.05mg 0.055mg 0%
Monounsaturated fat 0.028g 0.044g 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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 WaterWater +19.9%
Contains more ProteinProtein +452.1%
Contains more FatsFats +165%
Contains more CarbsCarbs +50.4%
Contains more OtherOther +44.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 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 -87.7%
Contains more Mono. FatMonounsaturated fat +57.1%
Contains more Poly. FatPolyunsaturated fat +155.7%

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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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.