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  6. Dried fruit vs. Cowpea (Black-eyed pea)

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

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A recap on differences between dried fruit and cowpea (Black-eyed pea)

  • Dried fruit has more vitamin A, vitamin E, potassium, vitamin B3, and copper; however, cowpea (Black-eyed pea) is higher in folate, vitamin B1, phosphorus, manganese, and zinc.
  • Dried fruit covers your daily vitamin A needs 72% more than cowpea (Black-eyed pea).
  • Cowpea (Black-eyed pea) contains 15 times less vitamin E than dried fruit. Dried fruit contains 4.33mg of vitamin E, while cowpea (Black-eyed pea) contains 0.28mg.
  • The glycemic index of cowpea (Black-eyed pea) is higher.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +129.2%
Contains more PotassiumPotassium +318%
Contains more CopperCopper +28%
Contains more MagnesiumMagnesium +65.6%
Contains more ZincZinc +230.8%
Contains more PhosphorusPhosphorus +119.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +102.1%
Contains more SeleniumSelenium +13.6%
~equal in Iron ~2.51mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 +150%
Contains more Vitamin AVitamin A +17900%
Contains more Vitamin EVitamin E +1446.4%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B3Vitamin B3 +423%
Contains more Vitamin B5Vitamin B5 +25.5%
Contains more Vitamin B6Vitamin B6 +43%
Contains more Vitamin KVitamin K +82.4%
Contains more Vitamin B1Vitamin B1 +1246.7%
Contains more FolateFolate +1980%
Contains more CholineCholine +131.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Cowpea (Black-eyed pea) DV% diff.
Folate 10µg 208µg 50%
Vitamin E 4.33mg 0.28mg 27%
Potassium 1162mg 278mg 26%
Vitamin A 180µg 1µg 20%
Fructose 12.47g 16%
Vitamin B1 0.015mg 0.202mg 16%
Carbs 62.64g 20.76g 14%
Vitamin B3 2.589mg 0.495mg 13%
Phosphorus 71mg 156mg 12%
Manganese 0.235mg 0.475mg 10%
Protein 3.39g 7.73g 9%
Copper 0.343mg 0.268mg 8%
Zinc 0.39mg 1.29mg 8%
Calories 241kcal 116kcal 6%
Magnesium 32mg 53mg 5%
Choline 13.9mg 32.2mg 3%
Vitamin B6 0.143mg 0.1mg 3%
Calcium 55mg 24mg 3%
Fiber 7.3g 6.5g 3%
Iron 2.66mg 2.51mg 2%
Vitamin B5 0.516mg 0.411mg 2%
Polyunsaturated fat 0.074g 0.225g 1%
Saturated fat 0.017g 0.138g 1%
Selenium 2.2µg 2.5µg 1%
Vitamin C 1mg 0.4mg 1%
Vitamin K 3.1µg 1.7µg 1%
Vitamin B2 0.074mg 0.055mg 1%
Fats 0.51g 0.53g 0%
Net carbs 55.34g 14.26g N/A
Sugar 53.44g 3.3g N/A
Starch 0.35g 0%
Sodium 10mg 4mg 0%
Monounsaturated fat 0.074g 0.044g 0%
Tryptophan 0.016mg 0.095mg 0%
Threonine 0.073mg 0.294mg 0%
Isoleucine 0.063mg 0.314mg 0%
Leucine 0.105mg 0.592mg 0%
Lysine 0.083mg 0.523mg 0%
Methionine 0.015mg 0.11mg 0%
Phenylalanine 0.062mg 0.451mg 0%
Valine 0.078mg 0.368mg 0%
Histidine 0.047mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +201.7%
Contains more OtherOther +173.4%
Contains more ProteinProtein +128%
Contains more WaterWater +126.7%
~equal in Fats ~0.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 +68.2%
Contains more Poly. FatPolyunsaturated fat +204.1%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.