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

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Summary of differences between fontina and cowpea (Black-eyed pea)

  • Fontina has more vitamin B12, calcium, and phosphorus, while cowpea (Black-eyed pea) has more folate, iron, copper, and fiber.
  • Fontina covers your daily need for saturated fat, 95% more than cowpea (Black-eyed pea).
  • The amount of cholesterol in cowpea (Black-eyed pea) is lower.
  • Fontina has a lower glycemic index. The glycemic index of fontina is 27, while the glycemic index of cowpea (Black-eyed pea) is 52.

These are the specific foods used in this comparison Cheese, fontina and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Fontina vs Cowpea (Black-eyed pea) infographic
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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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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 +2191.7%
Contains more ZincZinc +171.3%
Contains more PhosphorusPhosphorus +121.8%
Contains more SeleniumSelenium +480%
Contains more MagnesiumMagnesium +278.6%
Contains more PotassiumPotassium +334.4%
Contains more IronIron +991.3%
Contains more CopperCopper +972%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +3292.9%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
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 AVitamin A +26000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +270.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +52.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +861.9%
Contains more Vitamin B3Vitamin B3 +230%
Contains more Vitamin B6Vitamin B6 +20.5%
Contains more FolateFolate +3366.7%
Contains more CholineCholine +109.1%
~equal in Vitamin E ~0.28mg
~equal in Vitamin B5 ~0.411mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +231.2%
Contains more FatsFats +5775.5%
Contains more OtherOther +303.2%
Contains more CarbsCarbs +1239.4%
Contains more WaterWater +84.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +19643.2%
Contains more Poly. FatPolyunsaturated fat +635.1%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fontina 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 Fontina Cowpea (Black-eyed pea) DV% diff.
Saturated fat 19.196g 0.138g 87%
Vitamin B12 1.68µg 0µg 70%
Calcium 550mg 24mg 53%
Folate 6µg 208µg 51%
Fats 31.14g 0.53g 47%
Cholesterol 116mg 0mg 39%
Protein 25.6g 7.73g 36%
Sodium 800mg 4mg 35%
Vitamin A 261µg 1µg 29%
Iron 0.23mg 2.51mg 29%
Copper 0.025mg 0.268mg 27%
Phosphorus 346mg 156mg 27%
Fiber 0g 6.5g 26%
Monounsaturated fat 8.687g 0.044g 22%
Selenium 14.5µg 2.5µg 22%
Manganese 0.014mg 0.475mg 20%
Zinc 3.5mg 1.29mg 20%
Vitamin B1 0.021mg 0.202mg 15%
Calories 389kcal 116kcal 14%
Vitamin B2 0.204mg 0.055mg 11%
Polyunsaturated fat 1.654g 0.225g 10%
Magnesium 14mg 53mg 9%
Potassium 64mg 278mg 6%
Carbs 1.55g 20.76g 6%
Choline 15.4mg 32.2mg 3%
Vitamin D 23IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.15mg 0.495mg 2%
Vitamin B6 0.083mg 0.1mg 1%
Vitamin K 2.6µg 1.7µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 1.55g 14.26g N/A
Sugar 1.55g 3.3g N/A
Vitamin E 0.27mg 0.28mg 0%
Vitamin B5 0.429mg 0.411mg 0%
Tryptophan 0.361mg 0.095mg 0%
Threonine 0.935mg 0.294mg 0%
Isoleucine 1.384mg 0.314mg 0%
Leucine 2.664mg 0.592mg 0%
Lysine 2.328mg 0.523mg 0%
Methionine 0.706mg 0.11mg 0%
Phenylalanine 1.497mg 0.451mg 0%
Valine 1.926mg 0.368mg 0%
Histidine 0.959mg 0.24mg 0%

Which food is preferable for your diet?

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

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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
33%
Fontina
23%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
63%
Fontina
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Fontina
Fontina is lower in Sugar (difference - 1.75g)
Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 25)
Which food is lower in Cholesterol?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 796mg)
Which food is lower in Saturated fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated fat (difference - 19.058g)
Which food is cheaper?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is cheaper (difference - $1.5)
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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.