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

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

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Significant differences between dates and cowpea (Black-eyed pea)

  • Dates have more potassium and fiber; however, cowpea (Black-eyed pea) is richer in folate, iron, phosphorus, vitamin B1, manganese, zinc, and copper.
  • Cowpea (Black-eyed pea) covers your daily folate needs 47% more than dates.
  • Cowpea (Black-eyed pea) has 3 times less vitamin B3 than dates. Dates have 1.274mg of vitamin B3, while cowpea (Black-eyed pea) has 0.495mg.

Specific food types used in this comparison are Dates, deglet noor and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Dates 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.
Dates
Dates
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 +62.5%
Contains more PotassiumPotassium +136%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +23.3%
Contains more IronIron +146.1%
Contains more CopperCopper +30.1%
Contains more ZincZinc +344.8%
Contains more PhosphorusPhosphorus +151.6%
Contains more ManganeseManganese +81.3%

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.
Dates
Dates
5
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% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +157.4%
Contains more Vitamin B5Vitamin B5 +43.3%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +58.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +460%
Contains more Vitamin B1Vitamin B1 +288.5%
Contains more FolateFolate +994.7%
Contains more CholineCholine +411.1%
~equal in Vitamin C ~0.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Cowpea (Black-eyed pea) DV% diff.
Folate 19µg 208µg 47%
Fructose 19.56g 24%
Iron 1.02mg 2.51mg 19%
Carbs 75.03g 20.76g 18%
Phosphorus 62mg 156mg 13%
Vitamin B1 0.052mg 0.202mg 13%
Potassium 656mg 278mg 11%
Protein 2.45g 7.73g 11%
Manganese 0.262mg 0.475mg 9%
Zinc 0.29mg 1.29mg 9%
Calories 282kcal 116kcal 8%
Copper 0.206mg 0.268mg 7%
Fiber 8g 6.5g 6%
Choline 6.3mg 32.2mg 5%
Vitamin B6 0.165mg 0.1mg 5%
Vitamin B3 1.274mg 0.495mg 5%
Vitamin B5 0.589mg 0.411mg 4%
Vitamin E 0.05mg 0.28mg 2%
Calcium 39mg 24mg 2%
Magnesium 43mg 53mg 2%
Polyunsaturated fat 0.019g 0.225g 1%
Vitamin B2 0.066mg 0.055mg 1%
Selenium 3µg 2.5µg 1%
Vitamin K 2.7µg 1.7µg 1%
Fats 0.39g 0.53g 0%
Vitamin C 0.4mg 0.4mg 0%
Net carbs 67.03g 14.26g N/A
Sugar 63.35g 3.3g N/A
Sodium 2mg 4mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.032g 0.138g 0%
Monounsaturated fat 0.036g 0.044g 0%
Tryptophan 0.012mg 0.095mg 0%
Threonine 0.043mg 0.294mg 0%
Isoleucine 0.049mg 0.314mg 0%
Leucine 0.084mg 0.592mg 0%
Lysine 0.066mg 0.523mg 0%
Methionine 0.022mg 0.11mg 0%
Phenylalanine 0.05mg 0.451mg 0%
Valine 0.071mg 0.368mg 0%
Histidine 0.032mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 CarbsCarbs +261.4%
Contains more OtherOther +70.2%
Contains more ProteinProtein +215.5%
Contains more FatsFats +35.9%
Contains more WaterWater +241.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 -76.8%
Contains more Mono. FatMonounsaturated fat +22.2%
Contains more Poly. FatPolyunsaturated fat +1084.2%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.