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

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

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Differences between sardines and cowpea (Black-eyed pea)

  • Sardines have more vitamin B12, selenium, phosphorus, calcium, vitamin D, and vitamin B3, while cowpea (Black-eyed pea) has more folate, fiber, and manganese.
  • Sardines' daily need coverage for vitamin B12 is 373% higher.
  • Sardines have a lower glycemic index. The glycemic index of sardines is 0, while the glycemic index of cowpea (Black-eyed pea) is 52.

The food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 +1491.7%
Contains more PotassiumPotassium +42.8%
Contains more IronIron +16.3%
Contains more PhosphorusPhosphorus +214.1%
Contains more SeleniumSelenium +2008%
Contains more MagnesiumMagnesium +35.9%
Contains more CopperCopper +44.1%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +339.8%
~equal in Zinc ~1.29mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 +3100%
Contains more Vitamin EVitamin E +628.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +312.7%
Contains more Vitamin B3Vitamin B3 +959.6%
Contains more Vitamin B5Vitamin B5 +56.2%
Contains more Vitamin B6Vitamin B6 +67%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +52.9%
Contains more CholineCholine +132.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +152.5%
Contains more FolateFolate +1980%

All nutrients comparison - raw data values

Nutrient Sardines Cowpea (Black-eyed pea) DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 2.5µg 91%
Folate 10µg 208µg 50%
Phosphorus 490mg 156mg 48%
Cholesterol 142mg 0mg 47%
Calcium 382mg 24mg 36%
Protein 24.62g 7.73g 34%
Polyunsaturated fat 5.148g 0.225g 33%
Vitamin B3 5.245mg 0.495mg 30%
Fiber 0g 6.5g 26%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Fats 11.45g 0.53g 17%
Manganese 0.108mg 0.475mg 16%
Sodium 307mg 4mg 13%
Vitamin B2 0.227mg 0.055mg 13%
Vitamin E 2.04mg 0.28mg 12%
Monounsaturated fat 3.869g 0.044g 10%
Vitamin B1 0.08mg 0.202mg 10%
Copper 0.186mg 0.268mg 9%
Choline 75mg 32.2mg 8%
Carbs 0g 20.76g 7%
Saturated fat 1.528g 0.138g 6%
Vitamin B6 0.167mg 0.1mg 5%
Vitamin B5 0.642mg 0.411mg 5%
Calories 208kcal 116kcal 5%
Iron 2.92mg 2.51mg 5%
Potassium 397mg 278mg 4%
Vitamin A 32µg 1µg 3%
Magnesium 39mg 53mg 3%
Vitamin K 2.6µg 1.7µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 14.26g N/A
Sugar 0g 3.3g N/A
Zinc 1.31mg 1.29mg 0%
Tryptophan 0.276mg 0.095mg 0%
Threonine 1.079mg 0.294mg 0%
Isoleucine 1.134mg 0.314mg 0%
Leucine 2.001mg 0.592mg 0%
Lysine 2.26mg 0.523mg 0%
Methionine 0.729mg 0.11mg 0%
Phenylalanine 0.961mg 0.451mg 0%
Valine 1.268mg 0.368mg 0%
Histidine 0.725mg 0.24mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +218.5%
Contains more FatsFats +2060.4%
Contains more OtherOther +359.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 +8693.2%
Contains more Poly. FatPolyunsaturated fat +2188%
Contains less Sat. FatSaturated fat -91%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.