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

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

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

  • Garlic is richer in vitamin B6, manganese, vitamin C, selenium, and calcium, while cowpea (Black-eyed pea) is higher in folate, fiber, iron, and magnesium.
  • Garlic covers your daily need for vitamin B6, 87% more than cowpea (Black-eyed pea).
  • Garlic contains 78 times more vitamin C than cowpea (Black-eyed pea). Garlic contains 31.2mg of vitamin C, while cowpea (Black-eyed pea) contains 0.4mg.
  • Cowpea (Black-eyed pea) has a higher glycemic index (52) than garlic (30).

Garlic, raw and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Garlic 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.
Garlic
Garlic
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +654.2%
Contains more PotassiumPotassium +44.2%
Contains more CopperCopper +11.6%
Contains more ManganeseManganese +252%
Contains more SeleniumSelenium +468%
Contains more MagnesiumMagnesium +112%
Contains more IronIron +47.6%
Contains more ZincZinc +11.2%
Contains less SodiumSodium -76.5%
~equal in Phosphorus ~156mg

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.
Garlic
Garlic
5
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 +7700%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +41.4%
Contains more Vitamin B5Vitamin B5 +45%
Contains more Vitamin B6Vitamin B6 +1135%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more FolateFolate +6833.3%
Contains more CholineCholine +38.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.202mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.7µg

All nutrients comparison - raw data values

Nutrient Garlic Cowpea (Black-eyed pea) DV% diff.
Vitamin B6 1.235mg 0.1mg 87%
Manganese 1.672mg 0.475mg 52%
Folate 3µg 208µg 51%
Vitamin C 31.2mg 0.4mg 34%
Selenium 14.2µg 2.5µg 21%
Fiber 2.1g 6.5g 18%
Calcium 181mg 24mg 16%
Iron 1.7mg 2.51mg 10%
Magnesium 25mg 53mg 7%
Vitamin B5 0.596mg 0.411mg 4%
Carbs 33.06g 20.76g 4%
Potassium 401mg 278mg 4%
Vitamin B2 0.11mg 0.055mg 4%
Copper 0.299mg 0.268mg 3%
Protein 6.36g 7.73g 3%
Calories 149kcal 116kcal 2%
Choline 23.2mg 32.2mg 2%
Vitamin E 0.08mg 0.28mg 1%
Sodium 17mg 4mg 1%
Vitamin B3 0.7mg 0.495mg 1%
Zinc 1.16mg 1.29mg 1%
Fats 0.5g 0.53g 0%
Net carbs 30.96g 14.26g N/A
Sugar 1g 3.3g N/A
Phosphorus 153mg 156mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B1 0.2mg 0.202mg 0%
Vitamin K 1.7µg 1.7µg 0%
Saturated fat 0.089g 0.138g 0%
Monounsaturated fat 0.011g 0.044g 0%
Polyunsaturated fat 0.249g 0.225g 0%
Tryptophan 0.066mg 0.095mg 0%
Threonine 0.157mg 0.294mg 0%
Isoleucine 0.217mg 0.314mg 0%
Leucine 0.308mg 0.592mg 0%
Lysine 0.273mg 0.523mg 0%
Methionine 0.076mg 0.11mg 0%
Phenylalanine 0.183mg 0.451mg 0%
Valine 0.291mg 0.368mg 0%
Histidine 0.113mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +59.2%
Contains more OtherOther +59.6%
Contains more ProteinProtein +21.5%
Contains more WaterWater +19.6%
~equal in Fats ~0.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -35.5%
Contains more Mono. FatMonounsaturated fat +300%
~equal in Polyunsaturated fat ~0.225g

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.