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  6. Egg white vs. Cowpea (Black-eyed pea)

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

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

  • Egg whites are higher in selenium and vitamin B2, yet cowpea (Black-eyed pea) is higher in folate, iron, copper, fiber, manganese, phosphorus, vitamin B1, and zinc.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 51% more.
  • Egg whites have 8 times more selenium than cowpea (Black-eyed pea). While egg whites have 20µg of selenium, cowpea (Black-eyed pea) has only 2.5µg.
  • The glycemic index of egg whites is lower.

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

Infographic

Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 SeleniumSelenium +700%
Contains more MagnesiumMagnesium +381.8%
Contains more CalciumCalcium +242.9%
Contains more PotassiumPotassium +70.6%
Contains more IronIron +3037.5%
Contains more CopperCopper +1065.2%
Contains more ZincZinc +4200%
Contains more PhosphorusPhosphorus +940%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +4218.2%

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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +698.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4950%
Contains more Vitamin B3Vitamin B3 +371.4%
Contains more Vitamin B5Vitamin B5 +116.3%
Contains more Vitamin B6Vitamin B6 +1900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5100%
Contains more CholineCholine +2827.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Egg white Cowpea (Black-eyed pea) DV% diff.
Folate 4µg 208µg 51%
Selenium 20µg 2.5µg 32%
Vitamin B2 0.439mg 0.055mg 30%
Iron 0.08mg 2.51mg 30%
Copper 0.023mg 0.268mg 27%
Fiber 0g 6.5g 26%
Manganese 0.011mg 0.475mg 20%
Phosphorus 15mg 156mg 20%
Vitamin B1 0.004mg 0.202mg 17%
Zinc 0.03mg 1.29mg 11%
Magnesium 11mg 53mg 10%
Carbs 0.73g 20.76g 7%
Vitamin B6 0.005mg 0.1mg 7%
Sodium 166mg 4mg 7%
Choline 1.1mg 32.2mg 6%
Protein 10.9g 7.73g 6%
Vitamin B12 0.09µg 0µg 4%
Vitamin B5 0.19mg 0.411mg 4%
Calories 52kcal 116kcal 3%
Potassium 163mg 278mg 3%
Vitamin E 0mg 0.28mg 2%
Polyunsaturated fat 0g 0.225g 2%
Vitamin B3 0.105mg 0.495mg 2%
Calcium 7mg 24mg 2%
Vitamin K 0µg 1.7µg 1%
Fats 0.17g 0.53g 1%
Saturated fat 0g 0.138g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0.73g 14.26g N/A
Sugar 0.71g 3.3g N/A
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0g 0.044g 0%
Tryptophan 0.125mg 0.095mg 0%
Threonine 0.449mg 0.294mg 0%
Isoleucine 0.661mg 0.314mg 0%
Leucine 1.016mg 0.592mg 0%
Lysine 0.806mg 0.523mg 0%
Methionine 0.399mg 0.11mg 0%
Phenylalanine 0.686mg 0.451mg 0%
Valine 0.809mg 0.368mg 0%
Histidine 0.29mg 0.24mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 ProteinProtein +41%
Contains more WaterWater +25%
Contains more FatsFats +211.8%
Contains more CarbsCarbs +2743.8%
Contains more OtherOther +49.2%

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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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.