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  6. Hash browns vs. Cowpea (Black-eyed pea)

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

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

  • Hash browns are higher in vitamin E and vitamin B3; however, cowpea (Black-eyed pea) is richer in folate, iron, copper, fiber, manganese, and zinc.
  • Daily need coverage for folate for cowpea (Black-eyed pea) is 49% higher.
  • Hash browns contain 142 times more sodium than cowpea (Black-eyed pea). While hash browns contain 566mg of sodium, cowpea (Black-eyed pea) contains only 4mg.

Fast foods, potatoes, hash browns, round pieces or patty and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
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 +27.7%
Contains more MagnesiumMagnesium +152.4%
Contains more CalciumCalcium +26.3%
Contains more IronIron +318.3%
Contains more CopperCopper +168%
Contains more ZincZinc +258.3%
Contains more PhosphorusPhosphorus +59.2%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +200.6%
Contains more SeleniumSelenium +525%

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
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 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin CVitamin C +1250%
Contains more Vitamin EVitamin E +835.7%
Contains more Vitamin B3Vitamin B3 +271.3%
Contains more Vitamin B6Vitamin B6 +86%
Contains more Vitamin KVitamin K +482.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +47.4%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more FolateFolate +1633.3%
Contains more CholineCholine +80.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.411mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Cowpea (Black-eyed pea) DV% diff.
Folate 12µg 208µg 49%
Polyunsaturated fat 5.665g 0.225g 36%
Fats 17.04g 0.53g 25%
Iron 0.6mg 2.51mg 24%
Sodium 566mg 4mg 24%
Monounsaturated fat 7.827g 0.044g 19%
Copper 0.1mg 0.268mg 19%
Vitamin E 2.62mg 0.28mg 16%
Fiber 2.7g 6.5g 15%
Manganese 0.158mg 0.475mg 14%
Starch 25.74g 11%
Saturated fat 2.54g 0.138g 11%
Protein 2.58g 7.73g 10%
Calories 272kcal 116kcal 8%
Vitamin B3 1.838mg 0.495mg 8%
Phosphorus 98mg 156mg 8%
Zinc 0.36mg 1.29mg 8%
Magnesium 21mg 53mg 8%
Vitamin B6 0.186mg 0.1mg 7%
Vitamin K 9.9µg 1.7µg 7%
Vitamin C 5.4mg 0.4mg 6%
Vitamin B1 0.137mg 0.202mg 5%
Selenium 0.4µg 2.5µg 4%
Choline 17.8mg 32.2mg 3%
Carbs 28.88g 20.76g 3%
Potassium 355mg 278mg 2%
Vitamin B2 0.038mg 0.055mg 1%
Calcium 19mg 24mg 1%
Vitamin B5 0.38mg 0.411mg 1%
Net carbs 26.18g 14.26g N/A
Sugar 0.56g 3.3g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.523mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 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 +3115.1%
Contains more CarbsCarbs +39.1%
Contains more OtherOther +137.2%
Contains more ProteinProtein +199.6%
Contains more WaterWater +42.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 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 +17688.6%
Contains more Poly. FatPolyunsaturated fat +2417.8%
Contains less Sat. FatSaturated fat -94.6%

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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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.