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

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

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

  • Ginger is higher in vitamin C; however, cowpea (Black-eyed pea) is richer in folate, iron, fiber, phosphorus, vitamin B1, manganese, and zinc.
  • Daily need coverage for folate for cowpea (Black-eyed pea) is 49% higher.
  • Ginger contains 13 times more vitamin C than cowpea (Black-eyed pea). While ginger contains 5mg of vitamin C, cowpea (Black-eyed pea) contains only 0.4mg.
  • Ginger has a lower glycemic index (10) than cowpea (Black-eyed pea) (52).

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

Infographic

Ginger 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.
Ginger
Ginger
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 +49.3%
Contains more MagnesiumMagnesium +23.3%
Contains more CalciumCalcium +50%
Contains more IronIron +318.3%
Contains more CopperCopper +18.6%
Contains more ZincZinc +279.4%
Contains more PhosphorusPhosphorus +358.8%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +107.4%
Contains more SeleniumSelenium +257.1%

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.
Ginger
Ginger
3
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
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 +1150%
Contains more Vitamin B3Vitamin B3 +51.5%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +708%
Contains more Vitamin B2Vitamin B2 +61.8%
Contains more Vitamin B5Vitamin B5 +102.5%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +1790.9%
Contains more CholineCholine +11.8%
~equal in Vitamin E ~0.28mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Cowpea (Black-eyed pea) DV% diff.
Folate 11µg 208µg 49%
Iron 0.6mg 2.51mg 24%
Fiber 2g 6.5g 18%
Phosphorus 34mg 156mg 17%
Vitamin B1 0.025mg 0.202mg 15%
Protein 1.82g 7.73g 12%
Manganese 0.229mg 0.475mg 11%
Zinc 0.34mg 1.29mg 9%
Vitamin C 5mg 0.4mg 5%
Vitamin B6 0.16mg 0.1mg 5%
Copper 0.226mg 0.268mg 5%
Vitamin B5 0.203mg 0.411mg 4%
Potassium 415mg 278mg 4%
Selenium 0.7µg 2.5µg 3%
Vitamin B3 0.75mg 0.495mg 2%
Vitamin B2 0.034mg 0.055mg 2%
Calories 80kcal 116kcal 2%
Magnesium 43mg 53mg 2%
Calcium 16mg 24mg 1%
Carbs 17.77g 20.76g 1%
Vitamin K 0.1µg 1.7µg 1%
Choline 28.8mg 32.2mg 1%
Fats 0.75g 0.53g 0%
Net carbs 15.77g 14.26g N/A
Sugar 1.7g 3.3g N/A
Sodium 13mg 4mg 0%
Vitamin E 0.26mg 0.28mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.203g 0.138g 0%
Monounsaturated fat 0.154g 0.044g 0%
Polyunsaturated fat 0.154g 0.225g 0%
Tryptophan 0.012mg 0.095mg 0%
Threonine 0.036mg 0.294mg 0%
Isoleucine 0.051mg 0.314mg 0%
Leucine 0.074mg 0.592mg 0%
Lysine 0.057mg 0.523mg 0%
Methionine 0.013mg 0.11mg 0%
Phenylalanine 0.045mg 0.451mg 0%
Valine 0.073mg 0.368mg 0%
Histidine 0.03mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
2
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 FatsFats +41.5%
Contains more WaterWater +12.6%
Contains more ProteinProtein +324.7%
Contains more CarbsCarbs +16.8%
Contains more OtherOther +22.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 +250%
Contains less Sat. FatSaturated fat -32%
Contains more Poly. FatPolyunsaturated fat +46.1%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.