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  6. Salmon raw vs. Cowpea (Black-eyed pea)

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

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How are salmon raw and cowpea (Black-eyed pea) different?

  • Salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, and vitamin B2; however, cowpea (Black-eyed pea) is richer in folate, fiber, iron, and manganese.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw contains 16 times more vitamin B3 than cowpea (Black-eyed pea). While salmon raw contains 7.86mg of vitamin B3, cowpea (Black-eyed pea) contains only 0.495mg.
  • Salmon raw has a lower glycemic index (0) than cowpea (Black-eyed pea) (52).

Fish, salmon, Atlantic, wild, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 PotassiumPotassium +76.3%
Contains more PhosphorusPhosphorus +28.2%
Contains more SeleniumSelenium +1360%
Contains more MagnesiumMagnesium +82.8%
Contains more CalciumCalcium +100%
Contains more IronIron +213.8%
Contains more ZincZinc +101.6%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +2868.8%
~equal in Copper ~0.268mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 AVitamin A +1100%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B2Vitamin B2 +590.9%
Contains more Vitamin B3Vitamin B3 +1487.9%
Contains more Vitamin B5Vitamin B5 +304.9%
Contains more Vitamin B6Vitamin B6 +718%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +732%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +156.7%
Contains more FatsFats +1096.2%
Contains more OtherOther +466%
Contains more CarbsCarbs +∞%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 more Mono. FatMonounsaturated fat +4679.5%
Contains more Poly. FatPolyunsaturated fat +1028.4%
Contains less Sat. FatSaturated fat -85.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Cowpea (Black-eyed pea) DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 2.5µg 62%
Vitamin B6 0.818mg 0.1mg 55%
Vitamin B3 7.86mg 0.495mg 46%
Folate 25µg 208µg 46%
Fiber 0g 6.5g 26%
Vitamin B5 1.664mg 0.411mg 25%
Vitamin B2 0.38mg 0.055mg 25%
Protein 19.84g 7.73g 24%
Iron 0.8mg 2.51mg 21%
Manganese 0.016mg 0.475mg 20%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.225g 15%
Fats 6.34g 0.53g 9%
Carbs 0g 20.76g 7%
Choline 32.2mg 6%
Magnesium 29mg 53mg 6%
Zinc 0.64mg 1.29mg 6%
Phosphorus 200mg 156mg 6%
Potassium 490mg 278mg 6%
Monounsaturated fat 2.103g 0.044g 5%
Saturated fat 0.981g 0.138g 4%
Vitamin B1 0.226mg 0.202mg 2%
Vitamin E 0.28mg 2%
Sodium 44mg 4mg 2%
Copper 0.25mg 0.268mg 2%
Calories 142kcal 116kcal 1%
Vitamin K 1.7µg 1%
Vitamin A 12µg 1µg 1%
Calcium 12mg 24mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 14.26g N/A
Sugar 3.3g N/A
Tryptophan 0.222mg 0.095mg 0%
Threonine 0.87mg 0.294mg 0%
Isoleucine 0.914mg 0.314mg 0%
Leucine 1.613mg 0.592mg 0%
Lysine 1.822mg 0.523mg 0%
Methionine 0.587mg 0.11mg 0%
Phenylalanine 0.775mg 0.451mg 0%
Valine 1.022mg 0.368mg 0%
Histidine 0.584mg 0.24mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
77%
Salmon raw
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
49%
Salmon raw
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 52)
Which food is lower in Cholesterol?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 0.843g)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $11)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.