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

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

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What are the differences between ham and cowpea (Black-eyed pea)?

  • Ham is higher in vitamin B1, selenium, vitamin B12, vitamin B6, and vitamin B3, yet cowpea (Black-eyed pea) is higher in folate, fiber, copper, and manganese.
  • Ham's daily need coverage for sodium is 52% more.
  • The amount of sodium in cowpea (Black-eyed pea) is lower.
  • The glycemic index of ham is lower.

We used Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this article.

Infographic

Ham 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.
Ham
Ham
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
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 ZincZinc +123.3%
Contains more PhosphorusPhosphorus +25.6%
Contains more SeleniumSelenium +680%
Contains more MagnesiumMagnesium +278.6%
Contains more CalciumCalcium +200%
Contains more IronIron +69.6%
Contains more CopperCopper +239.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +779.6%
~equal in Potassium ~278mg

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.
Ham
Ham
7
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% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +273.3%
Contains more Vitamin B2Vitamin B2 +267.3%
Contains more Vitamin B3Vitamin B3 +712.7%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +164.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6833.3%
~equal in Vitamin B5 ~0.411mg

All nutrients comparison - raw data values

Nutrient Ham Cowpea (Black-eyed pea) DV% diff.
Sodium 1203mg 4mg 52%
Folate 3µg 208µg 51%
Vitamin B1 0.754mg 0.202mg 46%
Selenium 19.5µg 2.5µg 31%
Vitamin B12 0.65µg 0µg 27%
Fiber 0g 6.5g 26%
Protein 20.93g 7.73g 26%
Vitamin B6 0.4mg 0.1mg 23%
Vitamin B3 4.023mg 0.495mg 22%
Copper 0.079mg 0.268mg 21%
Manganese 0.054mg 0.475mg 18%
Cholesterol 53mg 0mg 18%
Zinc 2.88mg 1.29mg 14%
Iron 1.48mg 2.51mg 13%
Vitamin B2 0.202mg 0.055mg 11%
Choline 85.1mg 32.2mg 10%
Magnesium 14mg 53mg 9%
Saturated fat 1.81g 0.138g 8%
Fats 5.53g 0.53g 8%
Carbs 1.5g 20.76g 6%
Phosphorus 196mg 156mg 6%
Monounsaturated fat 2.62g 0.044g 6%
Vitamin D 0.8µg 0µg 4%
Vitamin D 32IU 0IU 4%
Polyunsaturated fat 0.54g 0.225g 2%
Calcium 8mg 24mg 2%
Vitamin K 0µg 1.7µg 1%
Calories 145kcal 116kcal 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 1.5g 14.26g N/A
Potassium 287mg 278mg 0%
Sugar 0g 3.3g N/A
Vitamin E 0.25mg 0.28mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B5 0.403mg 0.411mg 0%
Tryptophan 0.251mg 0.095mg 0%
Threonine 0.931mg 0.294mg 0%
Isoleucine 0.918mg 0.314mg 0%
Leucine 1.661mg 0.592mg 0%
Lysine 1.775mg 0.523mg 0%
Methionine 0.553mg 0.11mg 0%
Phenylalanine 0.904mg 0.451mg 0%
Valine 0.908mg 0.368mg 0%
Histidine 0.75mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 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 +170.8%
Contains more FatsFats +943.4%
Contains more OtherOther +364.9%
Contains more CarbsCarbs +1284%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
2
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 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 +5854.5%
Contains more Poly. FatPolyunsaturated fat +140%
Contains less Sat. FatSaturated fat -92.4%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.